MBS/Musana t-shirt

Have you signed up yet?

Teams are signing up for this Saturday’s Musana fundraiser WOD. Heats are scheduled at 9:00, 9:30, and 10:00 AM. Suggested donation is $40/team. More info and to sign up…

Need a teammate? Post to comments if you need someone to partner up with!

Workout of the Day
Skill
Split jerk tech
4-4-4-4-2-2-2-2

Alternate feet forward. So, a set of 4 would be just 4 jerks, 2 on each leg forward. Keep the weight low and work on fast foot movement and consistent placement. Don’t go higher than 185/125 lb.

then

Conditioning
21-18-15-12-9
Ground to Overhead with Plate - 45/25 lbs
5 Burpees + 30 Double Unders

SUPER, SUPER strict on the plate to overhead…elbows will lock out EVERY rep with a 1/2 second pause at the top. Keep the stomach tight and drive the shoulders high. You can go fast on the burpees and double unders. Sub scissor stick jumps (forward and back is 1) for double unders.