Wednesday, Jan. 24, 2017

We said aloha and a hui hou Tuesday to our part-time CF Upcountry member Frank, 73, who visits yearly from Washington State. Frank said he is really excited to get back to the cold weather. You inspire us, Frank! Stay warm!

012517 WOD

A. 4:00 Tabata

Double-unders

Hollow rock / hold

B. Push press

Take 15 minutes to build to a heavy single

C. 12:00 AMRAP in teams of two

Partition reps any way; each exercise must be completed before moving down list

20 handstand push-ups

30 med-ball cleans (20/14)

40 Russian kettlebell swings (53/35)

50 double-unders

+ Optional individual workout: halve reps

++ On-Ramp

10:00 AMRAP

10 L-seated DB presses

15 med ball cleans

20 Russian kettlebell swings

25 double-under attempts