Announcements
Mallard Team! Beginning this Friday, for 8 consecutive weeks, your Mallard Coaches have selected a Hero WOD that will take the place of the partner WOD. Work hard and Honor a Fallen Hero.
Every week will be different and all WODs will be scalable. We want to see EVERYONE on Friday!
Mallard Crossfit – CrossFit
“Better than Yesterday”
The easiest way to meal prep for more protein is to plan the meal around your target protein quantity.
Skill Work (No Measure)
15 min or 3 sets:
5-8 HSPU (strict if possible or deficit)
12 DB plank pull throughs
Use this time to work on HSPU
Metcon (Time)
4 rounds:
400m Run
16 Push-ups
16 Sit-ups
Cash Out 80 WB (20/14)
Go right into WB once done with WOD.
Total Time cap 25 min.
