Thursday, March 12, 2015

photo(873)We are so sad to see Ross and Ashlynn leave! This is the couple’s last week on Maui. Be sure to give them a big hug if you run into them in classes. If you want to give them a hug so big that you don’t let go and they’re suddenly trapped Upcountry and they’re forced to live in the gym, we won’t stop you! We adore this fit couple and we wish them well as they move to the sunny, tropical, island-life of the East Coast! Aloha and a hui hou!

031215 WOD

A. 5:00 in teams of two:

Partner 1) Row 250 meters

Partner 2) Plank / hollow hold any style

Switching

B. Three rounds for max reps:

1:00 wall balls (20/14)

0:30 rest

1:00 alternating single-arm dumbbell snatches (50/35)

0:30 rest

1:00 box jumps (24/20)

0:30 rest

1:00 strict sit-ups

0:30 rest

>> On-Ramp

Modifications will be posted on whiteboard

C. Mobility

1. Pec smash with lacrosse ball – 1:00 / side

2. Calf smash with partner – 1:00 / leg

3. Quad smash with partner – 2:00 / leg