Monday, Dec. 1, 2014

Kilipohi cheers on her dad, Keawe, during open gym recently. Strong parents set strong examples. We love watching CFUM fitness families in action!

120114 WOD

A. Three rounds NFT

30 consecutive double-unders / 60 consecutive single-unders (any time you miss, drop for 1 burpee)

10 KB oblique side bends (5/side)

7 strict toes-to-bar

5 wall squats

B. Back squat

75% x 5

85% x 3

95% x 1+

This is your final week of heavy loads before we test your lifts. Make sure to use a spotter and give an all-out effort on your final set. Also, if you miss any of your lifts this week, talk with a coach about making it up.

C. For time:

500-meter row

50 double-unders

40 reverse lunges

30 burpees

20 pull-ups

10 ring dips

400-meter run

>> On-Ramp

250-meter row

25 double-under attempts

20 reverse lunges

15 burpees

10 ring rows

5 dips

200-meter run