Friday, Dec. 2, 2016

On Wednesday night, we watched the first game of the season for our KKHS girls basketball team, who we’ve been training all summer. They came up short on the scoreboard, but they were much fitter than the opposing team. These girls ran a full-court press the whole game and didn’t get winded. We are so impressed with their athleticism. Check out their tournament — named after us (how cool is that 😉 — this weekend at KKHS. We have extra tickets if you’d like to check it out. Go Na Alii!

120216 WOD

A. 400-meter run or 500-meter row

B. Deadlift – assessment
Take 30 minutes to build to a 1RM or 3RM; rest two minutes between heavy sets

C. Three rounds for time:

300-meter run or row

50-foot walking lunges

15 toes-to-bar

>> On-Ramp

Three rounds for time:

200-meter run or 250-meter row

25-foot walking lunges

10 leg raises / v-ups