Wednesday, Dec. 23, 2015

We said goodbye to Tomi on Saturday at her last WOD. Our cue for this photo was sad face, and about half of us got the memo. Tomi, a traveling nurse, left Maui on Monday for a trip home to Delaware; she will likely be moving to San Francisco in the new year. We miss you, dear friend! Thanks for all the good memories and the positive messages. Until we meet again . . .

122315 WOD

A. 6:00 in teams of two

Partner 1) Row 200 meters

Partner 2) AMRAP

10 banded tricep pull-downs

20 KB oblique side bends (10/side)

B. Press – DELOAD

45% x 5

50% x 5

60% x 5

Subset with 3 x ME supine rows

C. 5:00 AMRAP

15 power cleans (95/65)

10 handstand push-ups

30 double-unders

Rest 2:30

5:00 AMRAP

15 overhead squats (95/65)

10 ring dips

30 double-unders

>> On-Ramp

5:00 AMRAP

5 hang power cleans with dumbbells

10 dumbbell seated presses

30 single-unders

Rest 2:30

5:00 AMRAP

5 overhead squats

10 parallette dips

30 single-unders