Thanks again to Mr. SlingShot himself, Mark Bell, for dropping knowledge bombs on us today! Mark is one of the biggest and strongest dudes you will ever meet but he has an even bigger heart when it comes to helping inspire others and making them better than yesterday! Our Lahaina CrossFit Box is always open for you my man. Many Mahalos to you! A Hui Hou! 

WOD:

For time:
1 round of:
30 Hang power cleans (95/65lbs) Rx+115/75lbs  (UnLoaded – Kettle Bell Swings)
60 Double Unders
400M Run

Then, 2 rounds of:
20 Hang power cleans (95/65lbs) Rx + 115/75lbs (UnLoaded – Kettle Bell Swings)
40 Double Unders
300m Run

Then, 3 rounds of:
10 Hang power cleans (95/65lbs) Rx+115/75lbs  (UnLoaded – Kettle Bell Swings)
20 Double Unders
200m Run (Drive)

COMPETITORS:

1. Barbell Cycling
With a Running Clock…
Min 1: 11 Clean and Jerks, 155/105
Min 2: Rest
Min 3: 9 Clean and Jerks, 185/135
Min 4: Rest
Min 5: 7 Clean and Jerks, 205/145
Min 6: Rest
Min 7: 5 Clean and Jerks, 245/165
Min 8: Rest
Min 9: 3 Clean and Jerks, 275/185

2. Conditioning
For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
15-ft. rope climb, 1 ascent