WORKOUT OF THE DAY, AUGUST 24TH 2016


Published August 24, 2016


It has been a pleasure having these two rock stars join us all summer long.  We will miss Lindsay and Taylor while they go off to college. Can't wait to see all their hard work at Lahaina CrossFit pay off on the basketball court at Notre Dame de Namur University in California.  #ahuihou 

WOD: (16 min Cap) 

#the viper

5rds for time of:

5 Front Squats (165/115lbs) (Rx+185/130) Approx 70%

 *Unloaded KB Goblet Squats  

10 Handstand Pushups  (Scale to Inverted Pushups, 1 Konan Rotation around Box, or Strict DB Press)

20 Double Unders (2:1 Singles, 40)

STRENGTH: (15 min)

Snatch

Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch

**Unloaded will do: 5 Rounds - 5 Plate Ground to Overhead + 5 Ball Slams + :30 Hollow Hold.  Rest 1 min between rounds

 


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