By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JANUARY 17TH 2017

WOD: 


#good vibrations


5 Rounds, for max reps:


1:00 Row for Calories


1:00 Power Cleans (135/95) *BeachFit will do KB Tators


1:00 Burpees over Bar


1:00 Rest


At 24 minute mark on the clock proceed to..


#skills conditioning


EMOMx10:


Odd: 10 TTB + 10 OHS (95/65lbs) Scale to Hanging Knee Raiese or Weighted Ab Mat Sit Ups + Front Squats 


Even: Rest


CASHOUT:


30 Dead Bugs
30 Glute Bridge Raise (Weighted)
60 Second Fireman Carry Front Rack Hold
20 Dead Bugs
20 Glute Bridge Raise
40 Second Fireman Carry Front Rack Hold
10 Dead Bugs
10 Glute Bride Raise
20 Second Fireman Carry Front Rack Hold