Congrats again to all of our podium winners from this past weekends competition at CrossFit Maui. Great job again by EVERYONE that competed and laid it all on the line. 

WOD: (25 min Cap)

#lightening rod

3 Rounds for time:

500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups

Rx+ 

4 Rounds for time:

500m Row

400m Run

30 GHDSU

STRENGTH: (15 min)

Deadlift

Work up to a heavy double deadlift (Advanced use bands)

CASHOUT:

1-3 Rds 

30 Calorie Assault Bike (1:30 sec Max on bike)

1 minute rest between rounds