FRIDAY 5-27-16

This Sunday at 12 (noon) come and help us wish JOSE “Marcello” a farwell as he will be moving to Oahu in a week .  Jose has been with us and a part of the crossfit Ohana since we started in the park (almost 4 Years) will miss him tremendously so come join us at Kalapaki Beach this Sunday.

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WARM UP

3X
100 m run
10X SHPT
10 X MEDBALL CLEANS
10X SIT UPS
10 X Side plank Windmill each side
20-30 sec L-Hang on bar

SKILL
3 Rounds NFT EMOM
Min 1 -2 ROPE CLIMBS
Min 2 -4- Pistols/Rolling pistols
Min 3 – 6 T2B
Min 4- Rest

WOD
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (155/105lbs)
1 Front Squat (155/105lbs)
1 SH2OH 155/105)
2 Power Cleans
2 Front Squats
2 S2OH
3 Power Cleans
3 Front Squats
3 S2OH
…and so on.

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