WORKOUT OF THE DAY, JANUARY 2ND 2019

January 1, 2020 | LAHAINA CROSSFIT

Hope everyone had a great start to their New Year!  

WOD:

#chippinginto2020 (30 min Cap)

For Time:

200m Run

90 Double Unders (180 Singles)

200m Run

80 Air Squats

200m Run

70 DB Push Press (50/35lbs - 35 R, 35 L)

200m Run

60 Alternating DB Goblet Lunges (50/35lbs)

200m Run

50 Alternating DB Power Snatch (50/35lbs)

200m Run

40 Toes to Bar (Scale to Hanging Knee Raise, AbMat Sit ups or Dead Bugs)

200m Run

30 DB Suitcase Deadlift with DB (50/35lbs - 15 R, 15 L)

200m Run

20 DB Single Arm Devil Press (50/35lbs - 10R, 10L)

200m Run

 

 


WORKOUT OF THE DAY, JANUARY 3RD 2020

January 2, 2020 | LAHAINA CROSSFIT

STRENGTH:

#push press (10 min) 

4 sets of 6 Reps

*The weight stays the same across all 4 sets

*Let's aim to build in loading from our last effort, 4x6 on 12/20

BeachFit will do:

AMRAP 8

10 DB Push Press

10 V-Ups

WOD:

#speedo

Teams of 3

AMRAP 30: 

300 Meter Row

20 Plate Hops Video

10 Thrusters (65/45)   Rx+75/55 or 95/65  *BeachFit will do DB Thurster either single or two

*Complete Full Rounds Before Switching.  Try to use Thruster load that can be fast and unbroken. 

CASHOUT:

On the Minute x 10: 

2 Box Front Squats

*Pause for 1 full second on the box, then fire up from our seated position

*Set the box (or plates) just below parallel

Sets 1-2: 50% of 1RM Front Squat 
Sets 3-4: 55% of 1RM Front Squat 
Sets 5-7: 60% of 1RM Front Squat 
Sets 8-10: 65% of 1RM Front Squat 

 

 


WORKOUT OF THE DAY, JANUARY 6TH 2019

January 5, 2020 | LAHAINA CROSSFIT

STRENGTH:  (15min)

#back squat waves

*percentages are based off your 5 Rep Back Squat Max or approx 88% of 1RM Back Squat)

Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

BeachFit will do:

AMRAP 12

5 Heavy Goblet Squats

10/7 Cal Bike

20 Plank Taps (R/L=2)

WOD:

#grim reaper

AMRAP 5:

21-15-9:
Overhead Squats* (95/65)  (Rx+115/85lbs) - Scale to Front Squats
Toes to Bar  - Scale to Hanging Knee Raise or Dead Bugs

Rest 5 Minutes 

AMRAP 5:

15-12-9: 
Thrusters* (95/65)   (Rx+115/85lbs)
Chest to Bar Pull-ups - Scale to Pullups or Ring Rows

*BeachFit will do DB Front Squats and DB Thrusters (35/20lbs)

CASHOUT:

#body armor

1-3 Sets:

7 Seated Single Arm Arnold Press (Each Side) Video

:30 Seconds Banded Plank (Rx+Ring Plank Support) Video

14 Weighted AbMat Sit-ups

 


WORKOUT OF THE DAY, JANUARY 7TH 2019

January 6, 2020 | LAHAINA CROSSFIT

STRENGTH:

#pausing power clean

On the 1:30 x 5: 

1 *Pausing Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

1 Power Clean

Click Here For Demo Video

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

*Beachfit will do the same complex but with DB's 

WOD:

#zoolander

AMRAP 15:

30 Double Unders *Scale to 60 Singles  or  7/5 Ski Erg

10 Power Cleans (155/105)  *Load should be something you can cycle 10+reps when fresh

30 Double Unders  *Scale to 60 Singles

10 Barbell Facing Burpees

 


WORKOUT OF THE DAY, JANUARY 8TH 2019

January 7, 2020 | LAHAINA CROSSFIT

STRENGTH:

#pushpress (10 min)

4 sets of 6 Reps

*Build from last week.  Use the same weight for all 4 working sets

BeachFit will do:

AMRAP 8

6 DB Push Press

12 DeadBugs (6/per side)

WOD:

#airplanemode (25 min cap)

2 Rounds:

1k Run  (50/35 Cal Assault Bike)

1k Row

50 Wallballs (20/14) Rx+30/20lbs

CASHOUT:

#strictgymnastics

15-10-5: (5 Min Cap)

Strict Chest to Bar Pull-ups  (Strict Banded CTB or Pullup)

Strict Deficit Handstand Push-ups* (Seated DB Press 35/20lbs or Inverted HSPU)  

*choose deficit you could do 12+ fresh

Directly Into...

5-10-15: (5 min Cap)

Strict Pull-ups  (Strict Banded Pullup or Ring Row)

Strict Handstand Push-ups (Floor) (Seated DB Press 35/20lbs or Inverted HSPU)

 


WORKOUT OF THE DAY, JANUARY 9TH 2019

January 8, 2020 |

WOD:

#ontheminutebodybuidlingfun

EMOM 30

Min 1:  15 DB Bench Press *Should be tough but unbroken

Min 2:  15/12 Cal Row  *Scale to 12/10 - :40ish seconds work

Min 3:   Max Barbell Curls (45/35lbs) *Approx 10-20 Reps

Min 4:  15 Russian KB Swings (70/53lbs)

Min 5:  12/10 Cal Bike 

Min 6:  Rest 


WORKOUT OF THE DAY, JANUARY 10TH 2019

January 9, 2020 | LAHAINA CROSSFIT

STRENGTH:

#front squats (12 Minutes)

On the Minute x 9:

On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

BeachFit will do:

EMOM 9 

10 KB Goblet Lunges + 10 Plank Taps

WOD:

#marston

AMRAP 20:

1 Deadlift (405/285)  *Scale to approx 80%-85% of your 1 Rep Max.    

This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps

The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

10 Toes to Bar *Scale to Hanging Knee Raise to chest or waist

15 Bar Facing Burpees

BeachFit will do:

AMRAP 20

5 Heavy KB Deadlift

10 Hanging Knee Raise or 10 Sit ups

15 Burpees

 

 


WORKOUT OF THE DAY, JANUARY 13TH 2019

January 12, 2020 | LAHAINA CROSSFIT

STRENGTH: (15 min)

#back squat waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Beachfit will do: 

AMRAP 17

2 Goblet Squats 

2 Plank Taps (R/L=1)

2 Cal Bike

4 Goblet Squats 

4 Plank Taps (R/L=1)

4 Cal Bike

Next round..6,6,6... 8,8,8...continue going up by 2 each round for 17 min. 

BeachFitters will do the 17 min AMRAP while class is doing back squats and oly strength

OLY STRENGTH:

Every 1:30 Minutes x 5 Sets: 

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

WOD:

#airfryer (10 min Cap)

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)  *BeachFit will do 10 DB Power Clean and Jerks (or Hang Clean and Jerks -35/20lbs)

 


WORKOUT OF THE DAY, JANUAY 14TH 2019

January 13, 2020 | LAHAINA CROSSFIT

WOD:

#parttime

3 Rounds:

12 Burpee over Dumbbell

18 Chest to Bar Pull-ups (Scale to Banded Chest to Bar or Pullups)

Directly Into…

3 Rounds:

12 Alternating Dumbbell Power Snatches (50's/35's)

18/12 Calorie Assault Bike (Row or Erg Bike or 200m Run)

Directly into…

1 Round:

21 Devil Presses (50's/35's) Alternate Right, Left =2)

MIDLINE:

1-3 Giant Sets

10 Slow Ring Mountain Climbers (5 per side) Scale -20 Grasshoppers

30 Seconds Ring Plank Hold  Scale - Banded Plank

*Slow Ring Mountain Climbers: Video

*Ring Plank Hold: Video

CASHOUT:

#strict gymnastics

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups  *3 Seconds down  (Scale to Temp Strict DB Press)
5 Strict Toes to Bar

Minutes 5-10:

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up 
* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips
5 Pausing Ring Rows *3 second pause at rings

 

 


WORKOUT OF THE DAY, JANUARY 15TH 2019

January 14, 2020 | LAHAINA CROSSFIT

STRENGTH: (10 minutes)

#pausing push press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk 

Set 2: 65% of 1RM Jerk 

Sets 3-4: 70% of 1RM Jerk

Working through 4 sets of 4 unbroken barbell reps

Barbell comes from rack and percentages are based off your 1RM Jerk

Pause 2 seconds in the dip of the Pausing Push Press

There is no pause in the regular Push Press 

Click Here to see a video demo of this complex

BeachFit will do:

AMRAP 10

6 DB Push Press

6 DB Lunges - DB at sides - Alternate 3 per leg

6 Cal Assault Bike -ARMS ONLY 

WOD:

#four loko

On the 4:00 x 5 Rounds:

20/15 Calorie Row  (15/11 Cal Bike)

40 Double Unders (Scale to 60 Single Unders or 7/5 Cal Ski)

7 Front Squats (165/115) Rx+185/135lbs  *BeachFit will do DB Front Squats (50/35lbs)

Max 3 minutes work.  Want at least 1 min rest 

 


WORKOUT OF THE DAY, JANUARY 16TH 2019

January 15, 2020 | LAHAINA CROSSFIT

WOD:

#thirstythursdayfun

EMOM 30

Min 1:  6 Deadlifts (185/135lbs) Rx+225/155  + 14 Lateral Bar Hops (over and back is 2)  *BeachFit will do Single KB Deadlift moderate load

Min 2: 12/10 Cal Bike

Min 3: 10 Pushups (Scale to Knees or on bench) + 15 Jumping Plyo Squat

Min 4:  15 Russian KB Swings (70/53lbs)

Min 5:   :35 Plank (Rx+Banded)

Min 6:  Rest

CASHOUT:

#oddball

1 Round

9 D-Ball Cleans* (150/100lbs)  Scale 75/50

50' D-Ball Carry **(Facing Forward)

50' D-Ball Carry (Facing Backwards)

12 D-Ball Squats***

50' D-Ball Carry (Facing Forward)

50' D-Ball Carry (Facing Backwards)

D-Ball: 150/100

*Can do DB Power Cleans ** DB Farmer Carry ***DB Front Squats

 

 

 

 


WORKOUT OF THE DAY, JANUARY 17TH 2020

January 16, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

BeachFit will do:

EMOM 9

5 DB Front Squats + 10 Mountain Climbers (5/leg) 

WOD:

#bluesteel

3 Rounds:

7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

 


WORKOUT OF THE DAY, JANUARY 17TH 2020

January 16, 2020 | LAHAINA CROSSFIT

STRENGTH:

#frontsquats (12 min)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

BeachFit will do:

EMOM 9

5 DB Front Squats + 10 Mountain Climbers (5/leg) 

WOD:

#bluesteel

3 Rounds:

7 Power Snatches (75/55) Rx+95/65 *BeachFit will do Plate Ground to Overhead
7 Toes to Bar *Scale to Hanging Knee Raise or Ab Mat Sit Ups
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike, Erg Bike, Row OR 800m Run

3 Rounds:

7 Power Snatches (75/55)  Rx+95/65
7 Toes to Bar
7 Box Jumps (24/20)

 


WORKOUT OF THE DAY, JANUARY 20TH 2019

January 19, 2020 | LAHAINA CROSSFIT

Congrats to Gwen, Rob and Ami on completing their runs at the Maui Oceanfront Marathon this past weekend. 

STRENGTH:  (20 min for both parts)

#back squat

Build to a heavy 5 Rep Back Squat.  Warm up as seen below

5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%

After 5 Rep Max is found.  Record in WODHOPPER. Then...

#overhead squat complex

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat

BeachFit will do :

AMRAP 18

6 DB Squats

6 DB Bent Over Rows

6 Pushups

6 Cal Ski Erg

WOD:

#pins and needles

AMRAP 12:

5 Strict Pull-ups  (Scale to banded strict pullups or Ring Rows)

10 Overhead Squats (95/65)  (Scale to Front Squats)

15 Deadlifts (95/65)

*While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light

 

 


WORKOUT OF THE DAY, JANUARY 21ST 2020

January 20, 2020 | LAHAINA CROSSFIT

WOD:

#trisprint intervals

5 Rounds: 

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minute Rest Between Rounds

We want around 1 minute at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3 minutes

*With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity

*The goal is to stay within a 2-3 shuttle run range for each round

CASHOUT:

#gymnastics skill

On the 2:30 x 2-4 Rounds:

40 Double Unders (Scale to 60 Single Unders)

15 GHD Sit-ups  (Scale to Weighted Ab Mat Sit Ups)

Max Distance Handstand Walk in Time Remaining (Scale Handstands to Bear crawl or  Box Shoulder Taps Video


WORKOUT OF THE DAY, JANUARY 22ND 2020

January 21, 2020 | LAHAINA CROSSFIT

STRENGTH:

#pushpress

Establish a 10 Rep Max Push Press.

It may be helpful to follow the following sets when building: 

4 sets of:  5-6 Reps 

1-2 Attempts: 10RM

Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

BeachFit will do:

7rds of:

8 DB Push Press

:30 Plank (Can work through Tradional Plank, Right side Plank and Left Side Plank)

WOD:

#opening day

21-15-9:

Wallballs (20/14) Rx+30/20

Pull-ups  Rx+ Chest to Bar

Thrusters (95/65) Rx+115/85lbs

Box Jumps (24/20) Rx+30/24

Kettlebell Swings (53/35) Rx+70/53

CASHOUT:

#body armor

1-2 Giant Sets:

50' Dumbbell Bear Crawl (50's/35's)

50' Reverse Dumbbell Bear Crawl (50's/35's)

Click Here For Demo Video

Rest 1:30 Between Sets

 


WORKOUT OF THE DAY, JANURY 23RD 2020

January 23, 2020 | LAHAINA CROSSFIT

WOD:

#weekendyet?

4 rds for time:

5 Lungester (R Lunge, L Lunge + Thruster) 95/65lbs Rx+115/75lbs

20 Ab Mat Sit Ups

30 Double Unders (60 Singles or 5/3 Ski Erg)

400m Run

CASHOUT:

#bruh

1-3 Rounds

10 Barbell Curls

10 Ring Dips (Bench Dips)

25 Low Banded Rows

 


WORKOUT OF THE DAY, JANUARY 24TH 2020

January 23, 2020 | LAHAINA CROSSFIT

STRENGTH:

#front squat

On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

BeachFit will do:

EMOM 9

1 Tempo Goblet Squat  (3 sec down, 2 at bottom) + 8 Plank Taps

WOD:

#crash test (15 min Cap)

For Time: 

1,500 Meter Row  (1200m Run or 75/50 Cal Assault)  *5 min max on row

30 Deadlifts (245/165) Scale to approx 70% of 1RM 

45 Lateral Barbell Burpees

**BeachFit will do Heavy Double DB or KB Deadlifts

CASHOUT:

#bodyarmor

1-2 Giant Sets:

50' Single Arm Overhead Dumbbell Walking Lunge (Left) Video

50' Single Arm Overhead Dumbbell Walking Lunge (Right)

50' Broad Jumps Video

Rest 1:30 Between Sets

Scale to Single Arm Front Rack Lunge

 

 

 

 


WORKOUT OF THE DAY, JANUARY27TH 2019

January 26, 2020 | LAHAINA CROSSFIT

STRENGTH:

#Clean and Jerk Complex

On the 1:30 x 7 Sets:

1 Power Clean

1 Front Squat

1 Push Jerk

1 Cluster

*Can drop bar following the Push Jerk

Set 1: 50% of 1RM Clean and Jerk 

Set 2: 55% of 1RM Clean and Jerk 

Set 3: 60% of 1RM Clean and Jerk 

Set 4: 65% of 1RM Clean and Jerk 

Sets 5-7: 70% of 1RM Clean and Jerk

*BeachFit will do same complex with Dumbbells

WOD:

#Rack City

For Time:

10 Power Cleans (155/105) RX+175/115lbs  BeachFit DB Power Cleans

50 Air Squats

10 Front Squats (155/105)   BeachFit DB Front Squats

50 Air Squats

10 Push Jerks (155/105)  BeachFit DB Push Press

50 Air Squats


WORKOUT OF THE DAY, JANUARY 28TH 2020

January 27, 2020 | LAHAINA CROSSFIT

WOD:

#speed limit

AMRAP 15: 

Buy-In: 1 mile run or 115/85 Cal Assault Bike  (Cap Run or Bike at 9 min)

Max Rounds in Time Remaining:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups (Scale to Pullups, Banded Pullups, or Ring Rows)

CASHOUT:

#bodyarmor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts Video

Minute 2: 30% Max Strict Handstand Pushups (Ex: If your max set is 10, you'll complete 3 reps within the minute)  *Scale to Strict DB Press 7-10 Reps

Minute 3: 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit-ups)

Minute 4: 30% Max Strict Handstand Pushups  (Ex: If your max set is 10, you'll complete 3 reps within the minute)  *Scale to Strict DB Press 7-10 Reps


WORKOUT OF THE DAY, JANUARY 29TH 2020

January 28, 2020 | LAHAINA CROSSFIT

WOD:

#buckle up

AMRAP 5:

200ft Walking Lunge (No Weight)  (4 down and backs)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes 

AMRAP 5:

100ft Dumbbell Walking Lunge with DB's at Hang (50/35) (2 down and backs)

50 AbMat Sit-ups

Max Calorie Row or Bike

Rest 5 Minutes 

AMRAP 5:

200’ft  Walking Lunge (No Weight) (4 down and backs) 

50 AbMat Sit-ups

Max Calorie Row

*Looking to have at least 1min on the rower

CASHOUT:

#pump (7 min Cap)

10-1

Barbell Curls

*Scale to 10-8-6-4-2 if desired

Ring Dips (Scale to Band or Bench Dips)


WORKOUT OF THE DAY, JANUARY 30TH 2019

January 29, 2020 | LAHAINA CROSSFIT

WOD:

#moveit

21-15-9-15-21

Cal Bike (Can sub Row)

KB Swings (70/53lbs) Rx+American Swings

Pushups (Scale to knees; cut pushup reps in half or Plank Taps (R/L=1)

Goblet Squats with KB (Scale to air squats)

**After each round complete a 200m Run

Ex:  21 Cal Bike, 21 KB Swings, 21 Pushups, 21 Goblet Squats, 200m Run, 15 Cal Bike.....

CASHOUT:

#accessorize

1-3 Sets

8-10 Bench Press

10-12 DB Flys


WORKOUT OF THE DAY, JANUARY 31ST 2020

January 30, 2020 | LAHAINA CROSSFIT

STRENGTH:

#snatchcomplex

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 54% of 1RM Snatch

Set 3: 58% of 1RM Snatch

Set 4 - 62% of 1RM Snatch

Sets 5-6: 65-70% of 1RM Snatch

BeachFit will do:

AMRAP 8

2 Cal Bike

2 Ring Row

2 Pushup 

2 Air Squat

Go up by 2s each round.  Ex: 4 Cal Bike, 4 Ring Row, 4 Pushup, 4 Air Squats

WOD:

#pawpatrol

AMRAP 15:

60 Double Unders (90 Single Unders or 7/5 Ski Erg)

20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)

10 Hang Squat Snatches (135/95)  (Scale to Hang Power Snatch) 

*BeachFit will do 10 Plate Ground to Overhead + 10 Squats Holding Plate