Tuesday, Oct. 1, 2013

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>> squat city, makawao.

Congratulations on all of your back squat PRs today! Everyone moved some heavy weights. And even better: Form was spot on. Photos from top: Matt 305# 3RM; Keola 405# 1RM; Toby 325# 3RM; Anna 225# at 5 x 3. We are moving pull-up and dip testing to Friday, which will also be the deadlift test day. Great job, CFUM! Talk about putting up some impressive numbers. #countrydatswhy

100113 WOD

A. In 5:00 with teams of three:

1) 100-meter run

2) plank

3) ME row

Switching after 1 finishes; score is max distance.

B. EMOM 8:00

2 x high-hang snatch

1 x full snatch

C.  Three rounds of 3:00:

Buy-in: 200-meter run with med ball (20/14)

Round 1) ME burpees

Round 2) ME toes-to-bar

Round 3) ME Russian kettlebell swings (53/35)

Rest 1:00 between rounds. Score is total reps.

>> On-Ramp:

Buy-in: 200-meter run

Round 1) ME burpees

Round 2) ME tucks / sit-ups

Round 3) ME Russian kettlebell swings

Rest 1:00 between 3:00 rounds. Score is total reps.