Wednesday, Feb. 26, 2014

Welcome Kahone’s dad, Nigel, who’s a longtime paddler and super active due to his trade. We’re stoked to have family members work out with one another: It doesn’t get much more inspiring than that!

022614 WOD

A. Three rounds NFT

100-meter run

10 KB oblique side bends (5/side)

10 hollow rocks

10 reverse lunges (5/side)

B. Press

4 x 5

Work to a heavy set of five reps, then do three sets of five at that weight for four total sets.

Subset with 3 x 7 chin-ups

C. AMRAP in 3:00

5 strict HSPUs (no kipping)

10 power cleans (115/75)

15 air squats

Three rounds, resting 1:00 between each. Score is rounds and reps.

>> On-Ramp

AMRAP in 3:00

5 modified HSPUs

10 hang power cleans with dumbbells or light barbell

15 air squats

Three rounds, resting 1:00 between each.