Skill Test:

Max Vertical Jump*

*a one-step take off is allowed

 

For Max Height

 

 

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

 

3 rounds for time

 

 

Mobility:

Banded Olympic Wall Squat – 2:00

Quad Smash – 2:00 each leg

Super Front Rack – 2:00 each arm

 

For Quality

 

 

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