Tuesday, June 13, 2017

King Kekaulike squad at 5:30

061317 WOD

A. Warm-up: Coach’s choice

B. Strict press

Take 12:00 to find a 3 RM strict press for the day

C. AMRAP 15:00

Buy in: 50/40 calorie row (sub 600 meter run)

Them, in the remaining time:

10 pull-ups

12 push-ups

20 lunges (10/side)

>>On-ramp

AMRAP 15:00

Buy in: 50/40 calorie row (sub 600 meter run)

Them, in the remaining time:

10 ring-rows

12 modified push-ups

20 lunges (10/side) or 20 step-ups

Strength and metcon by CF of Fremont