Monday, June 29, 2015

Some of our 8 a.m. crew Saturday stuck around to wish our Colorado-Maui friend, Katie (in center with crazy six-pack), farewell. A hui hou; stoked to see you next summer!

062915 WOD

A.  6:00 AMRAP w/teams of two

Run 100-meters with med ball (switching at the halfway mark)

 6 med ball tosses over pullup bar

8 burpee med ball chest passes

10 med ball sit-ups

B. Back squat – 5/3/1 month 3 | week 1 *

* This is the final month of your strength cycle, and we will be testing your lifts when it’s over. Get ready to set some new records!

65% x 5

75% x 5

85% x 5+

C. Three rounds for time:

400-meter run

30 wall balls (20/14) to 10′

15 pull-ups

>> On-Ramp

Three rounds for time:

200-meter run

15 DB thrusters

10 ring rows