Fun For Friday, July 9
Warm up: (check board drills)
Strength: Back Squat
WOD: AMRAP 3 minutes;
- 5 front squat
- 5 push press
- 5 pull ups
Rest 3 minutes and repeat for a total of 3 cycles.
WOD (Workout of the Day)
Thursdays Track Stars, July 8
Warm up: Mobility drills and bleachers
WOD; for time:
100m run
25 burpees
25 sit ups
100m run
20 burpees
20 sit ups
100m run… 15, 10, 5
100m run
Lot’s happening at the Haliimaile box…
The new 6:00 AM classes start today!
Please remember to park on the street side of the lot, not in the covered parking area. And please do not park near the gates next to the restaurant.
We will warm up then tackle the dead lift for our strength set and then…. the BIG news is…. Karen is back today! So…. We have a very special WOD planned and you can assume it involves wall balls…
WELCOME BACK KAREN! And thanks for the grueling version of Karen. 3 Rounds for time: Three member teams. First teammate throws 30 wall balls while teammate #2 does double unders and teammate #3 does back extensions. When teammate with the wall balls is done she calls switch. Fun WOD.