Friday, Sept 10

Okay, so we promised not to hammer the Hana Relay runners too badly. If you are sad to miss squats don’t forget you can take your air squats anywhere you go!

Warm Up: “Amber and Karen’s Choice”

The Wendler strength series can be done after the WOD and do either your press series or your squats. Please let the coaches know if your folder needs to be updated for the next cycle. (But sorry it will have to wait until Coach Kaye returns!)

The WOD: 2 rounds for time:

25 Knees to elbows
50 push ups (all the way to the ground)
75 KB swings
100 Dbl unders

Choose a weight that is challenging but allows you to continue without taking too many breaks.