Monday, Sept. 16, 2019

Congratulations to our two teams who completed the 2019 Hana Relay!

091619 WOD

A. Warm-up: Coach’s choice

B. Deadlift

Strength: Deadlift 

5@ 60-65%

3@ 65-70%

1 @ 70-75%

5@ 65-70%

3@ 70-75%

1@ 75-80%

*Rest 1-2 minutes between sets, this is not meant to be a day to test your 1RM, follow the listed percentages*

C. For Time:

400m Run

21 Bar Facing Burpees 

400m Run

15 Bar Facing Burpees 

400m Run 

9 Bar Facing Burpees 


>>Modifications will be given