Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.

 

Conditioning:

MPCF Board WOD

“Helen”

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

3 rounds for time

Compare to Friday, 25 September 2015

 

Strength:

Ground-to-Overhead-to-3 rep Overhead Squat

Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First OHS rep cannot be a squat snatch. Must get overhead and pause at the top before starting OHS’s.

 

Mobility:

Super Front Rack – 1:30 each arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30 each leg

 

 

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