The Airforce Wants YOU! Fri, Oct 22

Thursday’s WOD was fantastic! Especially when visited by mainland guests from Hood River, Oregon. A huge Mahalo to Seth and Karen for joining us! These two killed the WOD! And it’s always fun to see the wife beat the husband!! Way to go Karen!

Todays workout:

Warm up: DROM
Skill set: Handstand holds, handstand push ups
Muscle Up progression

WOD: Air Force, for time:
With a running clock, start with 4 burpees then do:

20 thrusters
20 sumo deadlift high pull
20 push jerk
20 OHS
20 front squats

At the top of every minute, stop and do 4 burpees then continue the move you are on until you hit 20 reps, then start the next one.

Cool down:
Hip mobility stretches
Iron Cross and Scorpion stretches