Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More

Two little kids playing on the playground.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 09 February 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...Read More

  Strength: Front Squats 5  reps  @ 65% 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups*   6 Deadlifts...Read More