MLF Group HomeMLF WorkoutsVideo Movement Index

WARM UP:
1 mile easy working progressively to highest possible cadence (not speed).
4-6 x :20 hard (progressive)/:40 easy. Then,
2 Sets
10 High Kicks, opposite hand to opposite leg
10 Up and over the fence
5/5 Lunge with twist

WOD: Each round for time
Buy in each round with
20 Calorie bike
50′ Handstand walk
Then
1-15 Tire flips
2-30 Wall ball (20/14#) (12’/10’ target)
3-10 Hang power cleans (205/145#)
4- 15 Burpee box jumps (24”/20”)
5- 10 Overhead squats (205/145#)
Rest 2 min after each
So first set is:
20 Cal bike
50′ Handstand walk
15 Tire flip
Rest 2 min
2nd set is:
20 Cal bike
50′ Handstand walk
30 Wall balls to (20/14) (12’/10’ target)
Rest 2:00
Follow that pattern through 5 rounds

Strength: Every 1:15
Power snatch (touch and go)
Complete 7 sets of 5 reps (185/135)

WOD: Every 2:00
50 Double-unders (Zeus rope)
2 Snatch (225/155#)
x 10 rounds

Recovery:
Shoulders and Hamstrings