WOD:

#live aloha

For time (15 Min Cap)

50 Calorie Row

40 Deads, Rx 135/95lbs (Rx+155/105) **Unloaded KB Deadlifts

30 Box Jumps, 24/20

20 Front Squats Rx 135/95lbs (Rx+155/105) **Unloaded Goblet Squats

**Unload is our non barbell CrossFit option

Rest 5 minutes, then

3rds of:  (15 min Cap)

15 Wall Balls (20/14lbs)

50 Double Unders (Scale 2:1)

15 Wall Balls (20/14lbs)

2 minutes rest between rounds

COMPETITORS:

2016 REGIONAL ATHLETES
SESSION 1
1. Run
7 rounds of:
3 minutes Running
1 minute Walking
Goal is to complete the exact same distance on each 3 minute interval.

SESSION 2
1. Conditioning
For time:
50 Calorie Row
40 Deads, 175/125
30 Box Jumps, 24/20
20 Front Squats, 175/125

2. Conditioning
21-18-15-12 Reps for time of:
Cals on Airdyne/Assault Bike
KBS, 70/53

3. Accessory Training 
3 Giant Sets* of:
20 Hip Extensions
20 Ring Strict Rows
20m Front Rack walking Lunge, 205/145
*Giant sets are not for time, but move diligently from movement to movement.  Then take 1-2 minutes between rounds.