Tuesday, June 11, 2013 – HOLIDAY SCHEDULE

KAMEHAMEHA DAY

>> only 9 a.m. + 4:30 p.m. classes today.

061113 WOD

A. Group warmup

B. Pause front squats

5 x 3

Three-second hold at absolute bottom. Drive out of hole fast. Work to heaviest effort for the day.

C. AMRAP in 10:00

40 pull-ups

40 box jumps (24/20)

40 wall balls (20/14) to 10′ target

200 double-unders

Treat this like a CF Games Open WOD. The entire round may not be completed in the allocated time, but the goal is to rack up as many reps as you can.