Monday, March28, 2016

Great job to everyone who completed 16.5 on Saturday. Thank you to all who came to the BBQ after the workout. Upcountry knows how to grill and grind!

Open recap coming soon. In the meantime, submit those 16.5 scores before 2pm today.

We say bye for now to David and Lily as they move to Oahu this week. We will miss you two and look forward to your visits.

Aloha and a hui hou!

032816 WOD

A. 9:00 EMOM

Min. 1: 0:30-0:45 Russian step-ups

Min. 2: 0:30-0:45 glute hip bridges

Min. 3: 0:30-0:45 row for calories

B. Front squat

Take 15:00 to build to a heavy triple for the day.

Rest 1:30 between working sets

C. For time:

Run 300-meters

30 hang full cleans (135/95)

30 v-ups

30 pull-ups

Run 300-meters

>>On-Ramp

Run 200-meters

20 med-ball cleans

20 sit-ups

20 ring-rows

Run 200-meters