The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal.

Sorry for any inconvenience. 

 

Option 1:

MPCF Board WOD

“Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

rest 3:00 between rds

 

5 rounds for time

Compare to Friday, 21 June 2013

 

 

Option 2:

Strength WOD:

Perform the following for quality (20 minute cap):

Thruster

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM

5 @ 70% 1RM

5 or more @ 80% 1RM

 

…rest and then perform:

 

3 rounds of “Barbara”

(20 minute time cap)

 

 

Post option choice, max load, and time to comments