Happy Aloha Friday!  Hope to see everyone tomorrow for 8am WOD, followed by a little recovery Yoga, then some Muscles and Mimosas fun! 

STRENGTH:

Back Squat

5 Sets of 3 @ 85%

WOD:

#leg stand

8 Rounds 

:20 Seconds Back Squats (45/35)
:10 Seconds Rest 
:20 Seconds Double Unders 
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Plate Ground to Overhead (45/35lbs) Rx+DB Snatch 50/35lbs
:10 Seconds Rest 
:20 Seconds Push Press (45/35lbs) Rx+Kipping Handstand Push-ups 
:10 Seconds Rest

Rest 3:00

8 Rounds: *This last part will be done in 2 groups.  1 group for 4 min (8rds), then second group. 

:20 Seconds Calorie Row/Bike 
:10 Seconds Rest