FRIDAY 12-14-18

Ian were all Going to miss You and your family but we wish you, Reeva and Arwyn the best as you start this new and exciting journey.  ♥️ Thank you for being a part of our lives you’ll  always be considered  family…..Until we meet again at the Bar💪🏼Bell  keep Strong🤙🏽

ALOHA🌺

 

WARM UP

5 intervals row

50 sec easy

10 sec hard

Then 2-3 X 

1x Inchworm + Push ups (5,4,3,2,1)

10 ghd sit ups 

10 hip extensions

10/10 sec wrist circles 

Then

EMPTY Barbell

3X 

3 Deadlifts

3 muscle cleans

3 Push press

3 Push Jerk

IAN’S ALOHA WOD For Time

500 m ROW Cash in

5 Rounds “DT”

12 DEADLIFTS 155/105

9 HANG POWER CLEANS 155/105

6 PUSH JERK 155/105

Then

500 m ROW Cash Out

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