Tuesday, June 23, 2015

photo(953)Our Maui-born collegiate golfer, Marissa, is so cute — even after a brutal WOD of burpees and overhead squats. Keep up the great work, everyone! Way to start Monday off strong!

062315 WOD

A. 400-meter run or 500-meter row

B. Take 10 minutes to work on pistols / pistol progressions

C. “Running Nate”

AMRAP 20:00

200-meter run

2 ring muscle-ups (sub: 1 chest-to-bar pull-up + 1 ring dip per MU)

4 handstand push-ups

8 American kettlebell swings (70/53)

>> On-Ramp

AMRAP 15:00

100-meter run

2 ring rows + 2 parallette dips

4 seated dumbbell presses

8 Russian kettlebell swings

D. Mobility

1. T-spine smash with foam roller – 2:00 total

2. Lacrosse ball smash in glutes – 1:00 / side

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PETITE & POWERFUL

Our lil beast, Nikki, competed in two weightlifting meets, the most recent on Saturday at Patao Weightlifting in town. Anthony captured some highlights with this video footage. Congrats on your talent, courage and composure, Nikki! We are all so proud of you.