WOD (Workout of the Day)

Warm up: bleachers and SMR on foam rollers
Skills: Handstand push ups

WOD: 5 rounds for time:

400m run
10 pull ups
15 push ups
20 abmat sit ups
25 squats

Warm up: double unders practice! Karen will share what she learned at the jump rope clinic at CrossFit Oahu Saturday. Get ready to try some fun new tricks!

Strength: Wendler Bench Press (percentages based on which week of cycle)

WOD #1: Death by 10 meters

On a continuously running clock, sprint 10 meters the first minute. Sprint 10m x 2 the second minute. Continue adding 10 meters each minute until you can no longer finish the distance in the one minute time frame.  Log minutes completed.

WOD #2:  5 rounds for time;

20m overhead walking lunges
20 six count burpees

and after your workout…. go do something fun! How great it is to live on Maui!

Yes, CrossFit UpCountry Maui will be open Sunday for a bonus WOD at 8:00 AM. Start the month off right! WOD will be announced at the box!