SATURDAY 7-28-18

SOME CONDITIONING TODAY, TAKING A BREAK FROM THE BARBELL.    We had a hard week if you didn’t then you need to adjust your intensity or your weights being used.

Have a great weekend and good luck to those who’s slaying sunday’s Koloa plantation day’s Run🤙🏼🤙🏼🤙🏼🤙🏼🤙🏼


WARM UP 10 min

200 m run

10 inchworm push up

10 Lateral legswings 

10  front/back (sagittal plane)legswings

10 Scorpion 

20 DU

30 sec couch stretch 



3 Rounds For Time:

800 Meter Run

30 Calorie Row

30 DU

Post WOD(park)

3 Sets, Not For Time: 

100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)

200 Meter Sled Drag

30 Weighted Sit-Ups

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