Monday, January 31st, 2022

The time has arrived!

Our 2022 Open Intramural “What’s Your Fantasy” is upon us!

Check out the following for a video covering this years Intramural Event, Timelines, Theme, and breakdowns!

Check Out The Video Introduction Here

MHCF 2022 OPEN Intramural Registration (WITH T-SHIRT) link *Last day for T-Shirt registration is Feb 1st, Checkout shirt below

MHCF 2022 OPEN Intramural Registration (FREE, NO T-SHIRT) link

Coach led warm up

Barbell rollout mobility

Then,

2 sets:

8 Deadlifts

7 High hang muscle cleans

6 Front rack/ back rack press + squat

5 Kipping swings

Then,

5 min to work up hang squat clean weight

Weightlifting

EMOM for 10 min of:

1 Hang Squat Clean (75% of 1RM clean)

WOD

Alt. Tabata 8 min for total Reps of:

:20 Bar Muscle-ups (mod: Jumping, pull ups (hardest variation), supine ring row )

– Rest :10

:20 Clean & Jerks (135/95#)

– Rest :10

Post total reps to Wodify and Whiteboard

Recovery

3 Sets:

20 Banded Pull a Parts (light band, or crossover)

:30 Wrist Extension Stretch / Arm