Saturday, August 31, 2019 (No open gym today due to comp)

We are not sure who wrote this but we fully agree with what it says. Boss of the Jim!

Saturday Schedule: 7:00 AM facilitated class
8:00 Group class
No open gym. Come down to Aloha CF to cheer our three teams on!

083119 WOD

A. Warm-up: Coach’s choice

B. 20 Minute AMRAP

20 DB Snatches @50/35

400m Run

20 Overhead DB Lunges @50/35

400m Run

20 DB Hang Power Clean + Jerk @50/35

400m Run

*Split DB movements evenly, complete 10 reps on one arm and then 10 reps on the other.*

>>Modifications will be given

C. Cash-Out:

Tabata V-Ups 


5 Minute Row or Bike at talking pace 

Followed by…

Shoulder Smash with ball x1:30 Per Side