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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, DECEMBER 13TH 2019

STRENGTH:


#front squats


On the Minute x 9: 


1 Tempo Front Squat


Tempo: 


3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%


*BeachFit will use 2 DB's or KB


WOD:


#stairmaster


30-20-10:


Row Calories 
Dumbbell Box Step-Ups (50/35)

Directly Into...

10-20-30:


Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)


CASHOUT:


#midline


Accumulate Totals:




3:00 D-Ball Hold


2:00 Hollow Hold


1:00 Ring Dip Support