Happy Aloha Friday!

STRENGTH:

Thruster

On the Minute x 10

15 Double Unders + 1 Squat Clean Thruster

*Increase weight each min

BeachFit will do:

On the Minute x 10

15 Double Unders (15 Singles) + 10 Squats + 5 Pushups (10 Plank Taps)

WOD:

#under the lights

AMRAP 8: 

3 Thrusters (95/65lbs)  *BeachFit will do Wall Balls

3 Toes to Bar (Scale to Hanging Knee Raise)

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

At the 12:00..

Run an 1200m OR

On the Minute x 8 (2 Rounds)

Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest