Awesome week Lahaina CrossFit Athletes!  We are truely amazed EVERYDAY by ALL of your efforts and willingness to step out of your comfort zones trying new things.  Happy Aloha Friday!!!

WOD:

# aloha friday

1000M Row, into

4rds of

30 Kettle Bell Swings (70/53lbs)

20 Plate Ground To OverHead (45/25lbs)

Then, 1000m Row

STRENGTH:

2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

COMPETITORS:

1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

2. Conditioning
“Regional Event 14.4”
21-15-12-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

3. Rowing
4x750m Row, 3 minute rest between efforts

4. Midline Accessory Work
3-4 Supersets of:
10 Good Mornings, you choose the weight
20 GHDSU