CrossFit Upcountry Maui

“The best way out is always through.” -Robert Frost

(Photo by Lyle)

031717 WOD

A. OTM 10:00

Even minutes: 100-meter run

Odd minutes: 0:20 hollow + 0:20 arch

B. Deadlifts

Take 15 minutes to build to a heavy triple

C. For time:

5-10-15-10-5

Deadlifts (205/155)

Box jumps (30/24)

>>On-ramp

For time:

5-10-15-10-5

Kettlebell deadlifts

Step-ups

“A strong, positive self-image is the best possible preparation for success.” – Joyce Brothers

031617 WOD

A. Row 1K or run 800 meters (6:00 time cap)

B. Four rounds of the following:

Turkish get-ups x 3 / side

Russian twists (weighted) x 30 reps

Farmers carry x 100 meters

Rest 2:00 between rounds

C. For time:

600-meter run

Five rounds:

10 toes-to-bar

15 push-ups

20 Russian kettlebell swings (53/35)

600-meter run

>>Modifications will be posted on whiteboard