ANNOUNCEMENT:

CAR WASH MEETING SET A DATE & SIGN UP. Possibly Thursday after class text or speak with lenette if anyone is intrested.808.346.3124

 

 

 

HAPPY BIRTHDAY MIKE THIS WODS FOR YOU!!!!

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COME CELEBRATE MIKE’s Birthday

By doing his BDWOD🎉🎉🎉🎉🎉
STRENGTH
DEADLIFTS
Warm up to your working weight with singles. Shoot for a new 1 RM. Making smart Jumps, not tiring out with too many reps, too many close together tiny jumps, or too many lifts past 90%. Dont retry your old 1RM even if it’s a few lbs higher
1 @ 85%
1@ 90%
1@ 95%
1@105%

WOD
9:00 AMRAP FOLLOWED BY 3 min max MU (bar or Ring) (scaled C2B)

Clock starts at 0:00-9:00
A)
100 DU CASH IN
THEN
10 DEADLIFTS 115/185
10 BURPEES OVER BAR
@9:00-12:00
B)
As Many Reps as Possible in 3 min………
MU (Ring or Bar)
(Scaled C2B)
SCORE FOR BOTH A & B

 

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