Friday, Oct. 10, 2014

Welcome new CFUM members Kyle S. and his wife, Michelle (not pictured), who moved to Maui not too long ago. The fit teammates often attend 5:30 p.m. class together. We love having you both!

101014 WOD

A. 5:00 in teams of three:

1) 100-meter farmers carry

2) plank hold any style

3) ME row for distance

Switch when farmers carry returns

B. Deadlift

75% x 5

85% x 3

95% x 1+

3 x 5 cobras between working sets

C. 12:00 EMOM – NFS

Minute 1: 10 box jump-overs (24/20)

Minute 2: 12 toes-to-bar

Minute 3: 14 Russian kettlebell swings (70/53)

>> On-Ramp

9:00 EMOM

Minute 1: 10 step-ups

Minute 2: 12 sit-ups

Minute 3: 14 kettlebell swings