ALOHA FRIDAY 8-10-18

🌺ALOHA FRIDAY WOD🌺

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WARM UP 3x

20 DU (60 SU)

10 Inchworm push ups

10 Airsquats

10 Death march light DB

10 Med Ball Ground to Overhead 

10 Russian twist w Medball 

BARBELL WARM UP

WOD “Lauren”

This is our new CFHI Benchmark WOD this should be done with speed and good  technique under fatigue 

Burpees Over Bar

1-2-3-4-5-6-7-8-9-10

DU

50-45-40-35-30-25-20-15-10-5

(SU 3X) 150-135-120……….

THEN 

4 Min Rest

THEN

4Min to achieve a HEAVY BACK SQUAT

1 min Rest 

4 Min to achieve a heavy SHOULDER PRESS

1 min Rest

4 Min to achieve a heavy DEADLIFT

POST WOD

ACCUMILATE

5 Min Plank

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