Monday, Oct. 5, 2015
Kehau was on Oahu this weekend renewing her L1 Certification. Nate from CF Lahaina and Shane, owner of CF Napili were also in attendance. Judging from their expressions they seem extremely happy or very shocked to have finished the L1 test. Way to go Maui coaches!
100515 WOD
A. 5:00 AMRAP with teams of two:
Partner 1) Run 100 meters + 10 jumping air squats
Partner 2) Weighted front plank hold (45/25)
B. Back squat
5 x 3 @ 80% of 1RM
Rest 1:30 between sets
C. 12:00 EMOM
8 wall balls (20/14)
In the remainder of each minute:
ME box jumps (24/20)
>> On-Ramp
12:00 EMOM
8 air squats
In the remainder of each minute:
ME box jumps or step ups