Friday, Dec. 23, 2016

Mahalo again to everyone who helped plan last week’s Christmas party! Theresa spent her second year in a row organizing and helping bring supplies; Kanoe and Peter brought tables; Tom brought the mic; everyone brought lots of food. The whole crew had a blast, including Coach O’Brien and Evan (above). We love our Upcountry family!

122316 WOD

A. Group warm up

Coach’s choice (5:00 time cap)

B. Three sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 60 seconds

Single-Arm Dumbbell Row x 8 reps each @ 2111

Rest 60 seconds

Banded march x 1:00

Rest 60 seconds

C. Five rounds for time:

9 power cleans (135/95)

9 handstand push-ups

>> On-Ramp

Five rounds for time:

7 hang power cleans

7 L-seated DB press or modified HSPU

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HOLIDAY SCHEDULE REMINDER

We will have regular group class, led by a coach, at 7 a.m. Saturday. We will hold the “12 Days of Christmas – Invictus Style” workout at 8 a.m. during open gym Saturday. Anyone is welcomed to join the pain, but the session will not be coached and the workout typically lasts about an hour without scaling. In honor of Christmas, which is being officially observed Monday, we will be closed on Dec. 26. Have a happy and healthy holiday season!