WORKOUT O THE DAY, AUGUST 24TH 2017


Published August 24, 2017


SCHEDULE UPDATE:  Due to Fall Brawl there will be NO 8am class on Saturday, August 26th. FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  Sign up closes Thursday Night!! 

Volunteers for equipment help and judging are still needed.  Please let us know if you'd like to help out.  Mahalo! 

WOD:

#Jumpin' Beans 2.0

EMOM 24:

Min 1:  4 Burpee Box Jump Overs + 6 KB Deadlifts R + 6 KB Deadlifts L (70/53lbs) *Can do 12 KB Regular Deadlifts if desired

Min 2:  100m Run (Drive)  or 10/8 Cal Air Dyne

Min 3:  4 Burpee Box Jump Overs + 12 Plate Ground to Overhead (45/25lbs)

Min 4:  :35 Plank Hold (Rx+ GHD Hollow Hold)

*Can scale box jump overs to step overs or if no box do 4 Lunges

*We are looking for approx :40-:50 of work with these EMOMs.  Challenge yourself but please scale accordingly so this doesn't turn into an AMRAP. 

CASHOUT:

#popeye

12-10-8

KB Hammer Curls

KB Skull Crusher

*Go up in weight each round


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