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