Happy Aloha Friday! The Maui Marathon is looking for volunteers to help on September 18th.  As a way of saying Thank You for your help they are giving away vouchers to their small races that weekend. Please let Coach Tom or Coach Janelle know and we will get you in contact with them.  Mahalo! Learn more about the Maui Marathon HERE! 

WOD:

#Amazon

Ascending Ladder for 8 Minutes:

3 Power Snatch*, 3 Toes to Bar

6 Power Snatch, 6 TTB

9 Power Snatch, 9 TTB

12 Power Snatch, 12 TTB…etc…

Contine adding 3 repetitions to each movement until time is reached

Rx – 115/80

* UnLoaded will do Ball Slams

STRENGTH:

6×4 Back Squats, across *Approx 85%

CASHOUT:

10 Cal Row, 50 Double Unders

15 Cal Row, 75 Double Unders

20 Cal Row, 100 Double Unders

Rest total time it took to complete entire Cashout.  Repeat.  (Keep Rounds under 5 min)