By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JULY 28TH 2016

WOD:


#30something


30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)


30 Box Jump Overs (24/20)


30 Power Snatches (95/65) *UnLoaded Plate Ground to Overhead


30 OH Step Back Lunges (95/65) *UnLoaded Lunges holding DB's 


30 Hang Power Cleans (95/65) *UnLoaded KB Swings


30 Box Jump Overs (24/20)


30 Calorie Row  (30 Cal on Ski Erg or 20 Calorie on Bike)


STRENGTH:


Back Squats (20 min)


8 sets of 3 Reps **Appox 85% on up


*UnLoaded 16 min EMOM 


Odd Min:  5 Heavy Goblet squats


Even Min: :30 sec Plank