Monday, Jan. 23, 2017
Stoked to have fit Kamehameha faculty training with us! (not pictured Peggy)
012317 WOD
A. Warm-up: Coach’s choice (5:00 time cap)
B. Back squat
Take 10 minutes to build to 5 reps at 70% then do:
3 x 5 @ 75%-80%
Rest 2:00 between sets.
C. For time:
5-10-15-10-5
Power cleans (95/65)
Push-ups
Jumping air squats
Then, cash-out:
400-meter run
>> On-Ramp
5-7-9-7-5
Hang power cleans
Push-ups
Air squats
Then, cash-out:
200 to 400-meter row or 200 to 400-meter run