MLF Group HomeMLF WorkoutsVideo Movement Index

If you are missing a piece of equipment, click here for a Josh’s substitution list.

WOD 1:

For time

21-15-9 

Rest 20 min

WOD 2:

For time

  • Sled pull with (220/155) 90′
  • 10 D-ball over 6′ wall then jump over it 
  • Sled pull 90′

X 3 rounds

Rest 20 min

WOD 3:

For time

x 3

Rested 3 hours 

WOD 4:

For time

x 4

Strength:

Every 1:30

Power snatch

Complete 8 sets of 4 reps @ 200

Then 

Snatch pulls

Complete 5 sets of 3 reps

Accessory Work:

10 GHD sit-ups holding purple band 

10 Back extensions, last rep hold at top for max time or 30 sec which ever comes first, 2 red bands

x 3 sets (not for time)

Post your scores to the Whiteboard.