Saturday, July 4, 2015 – Fourth of July

HOLIDAY SCHEDULE NOTICE: We will run ONE class at 8 a.m. at the box; open gym is canceled due to Independence Day. Malomerica Pool Party starts at 10 a.m. in Kihei.

070415 WOD

A. Group warmup

B. 30:00 AMRAP in teams of two

Partners alternate to complete whole rounds each of the following (only one partner works at a time and must complete entire round):

200-meter run

10 v-ups

7 front squats (135/95)

5/3 ring muscle-ups or 10/6 chest-to-bar pull-ups

>> On-Ramp

20:00 AMRAP in teams of two

Partners alternate to complete whole rounds each of the following (only one partner works at a time and must complete entire round):

100-meter run

10 leg raises

7 air squats

10/6 ring rows

C. Mobility

Accumulate 1:00 / leg in couch stretch

Accumulate 1:00 / side in lat smash with foam roller