Monday, March 6, 2016
Congratulations to Jamie and Keoki on the birth of their new baby girl, Keona!
030616 WOD
A. 6:00 AMRAP, with teams of two:
Run 100 meters with med ball (switching at 50-meters)
10 med ball toss over pull-up bar (5 each)
10 med ball chest pass (5 each)
10 med ball sit-ups (5 each)
B. 5 x 3 back squat @ 70 – 80% 1RM
Rest 1:30 between sets
C. For time:
Three rounds of the foll0wing
50 air-squats
7 HSPU
9 power snatches (135/95)
Then, one-time: 400-meter run
>>On-Ramp
For time:
Three rounds of the following
25 air-squats
7 seated db press
9 hang power snatches
Then, one-time: 200-meter run