MONDAY 6-20-16

CONGRATULATIONS TO EVERYONE WHO PARTICIPATED IN THE COCONUT CUP COMPETITION THIS WEEKEND IT WAS A HOTT DAY AND YOU GUYS GAVE IT YOUR ALL!!  SO PROUD OF EVERYONE.

Congratulations to

Sweaty Coconuts – Kara & Rose

2 Peas in a Wod- Cassandra&” & Keani

Buns and Guns -Kerensa & Ruby

 

Older Thsn You – Mike T & Royden

1st Place scaled Mens

Mike Muramoto & Travis

2nd place mens scaled

Make Like- Joseph & Aaron A( Madz)

3rd place mens Scaled

DARN TASTY- James & Ian

3 Rd Place RX Mens

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WARM UP
400 m run or row
3X
10 inchworm
Spiderman walk
Ring row
60 sec
Hallow hold
Superman hold
Calf achilles stretch
Seated pike stretch
Straddle stretch
Couch stretch
Shoulder stretch (scorpion, position )
SKILL
MU TRANSITION
3X 3
Or progressions

WOD
17 min amrap

5 C2B
10 Wallballs 14/20
15 hallow rocks
100 m OH carry 25/45#

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