Monday, March 6, 2017

Congratulations to Liane K., who competed in her first powerlifting meet Saturday at Ho’omana Barbell in Wailuku. You’re one strong and inspiring mom!

030617 WOD

A. Back squat

Set 1: 4 reps at 60%

Set 2: 3 reps at 70%

Set 3: 2 reps at 75%

Set 4: 3 reps at 80%

Set 5: 2 reps at 85%

Set 6: 1 rep at 90%

Set 7: 2 reps AHAP

Rest 2 minutes between sets

B. Three rounds for time:

30 wall balls (20/14) to 10′ target

20 burpees

10 box jump-overs (24/20)

Courtesy CrossFit Invictus

>> On-Ramp

Three rounds for time:

15 wall balls

10 burpees

5 box jumps