Saturday, Oct. 22, 2016

Good luck to Nikki and other Maui lifters from HI Performance Athletics and Queen Emma Athletic Club who are lifting in the 2016 Hawaii State Weightlifting Championships today at Waimanalo District Park on Oahu. We’re glad Keoni has traveled over to support. Have fun out there, friends!

102216 WOD

A. Group warmup

B. Mobility / movement prep

C. In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of American kettlebell Swings  (53/35)

60 seconds of Rest

60 seconds of Ring Dips

60 seconds of Rest

60 seconds of Box Jumps (24/20)

60 seconds of Rest

60 seconds of Rowing for Calories

60 seconds of Rest

60 seconds of Med Ball Sit-Ups (20/14)

60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

>>Modifications will be on whiteboard