See everyone at the NEW BOX (48 Ulupono – right around the corner) starting Monday July 1st!!!  Huge Mahalos to everyone that helped with the move during the weekend.  It’s amazing what can get done in 56 HOURS!  Moved an entire gym,  equipment, and many great memories to another box where we will create even more!!  We can’t thank our Ohana enough for making this possible.  

STRENGTH:

#stamina squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat from last week (or about 85% of 1 Rep Back Squat)

WOD:

#fishoutwater

For Time:

2K Row or (3.7mile Bike)

Directly into 10 Rounds:

3 Power Cleans (155/105lbs)  *BeachFit will do 3KB Cleans + 6 KB Swings

6 Pushups

9 Air Squats

CASHOUT:

#body armor

3 Giant Sets:

10 Dumbbell Box Step Overs (24″/20″)

10 Tempo Dumbbell Bench Presses*

*On the tempo dumbbell bench presses, it is a 4-second negative, followed by a “regular” speed press. Use a flat bench for these repetitions.

Free to build in load, over both movements, over the course of the three rounds.