HAPPY ALOHA FRIDAY!  UPDATED HOLIDAY HOURS! 

WOD:

#over and out

For Time:

20 Power Snatches (95/65lbs)  *Scale to Power Clean

20 Barbell-Facing Burpees

20 Overhead Squats (95/65lbs) *Scale to Front Squats

20 Barbell-Facing Burpees

20 Squat Snatches (95/65lbs) *Scale to Front Rack Lunges – 20 per leg

Beachfit will do:

For Time:

20 DB Power Snatches (35/20lbs

20 DB-Facing Burpees

20 DB Front Squats 

20 Barbell-Facing Burpees

20 DB Front Rack Lunges 20 per leg

CASHOUT:

#Odd-Object

1-3 “Giant Sets”:

:30 Second Handstand Hold *Scale to Barbell Overhead Hold

:30 Second D-Ball Hold (150/100) *Scale to Front Rack KB Hold

:30 Second Static Hold in Overhead Squat (135/95) *Scale to Wall Facing Squat with arms up

:30 Second Weighted Hip Extension (45/35) *Scale to Good Mornings