The Ultimate Hawaiian Trail Run is next weekend!  There’s a bunch of us going, so be prepared to have some classes be sparse 🙂 We’re fundraising with special T-shirts!  The suggested donation is $35 with all proceeds going to the Keala Foundation.  Google it, check it out, it’s really special what they’re doing out there.  Please consider chipping in, and getting of these cool one run only shirts!

Monday: Press for Max 5, yes we’ll do more stuff, but that’s the main work for today!

 

Tuesday:

“Meadows” LCF as Rx’d

For Time:

15 Muscle-ups,

20 Front Lever Negatives,

25 Horizontal Ring Rows,

30 Ring Dips

 

Wednesday:

8 Back Squats , 2 Overhead Squats

5 Rounds for Load

 

Thursday:

“Ship” LCF as Rx’d

6 Rounds:

4 Power Cleans (155/105)

8 Burpee over Bar

 

Friday: “Helton”

LCF as Rx’d

3 Rounds:

Run 600/400/200

30/20/10 Wallball Shots (30/20)

30/20/10 Push-ups

 

Saturday:

“Horton”

LCF as Rx’d

3 Rounds:

9 Bar Muscle-ups,

11 Sumo DL High Pulls 125/85

Carry a sandbag or medball to the danger shack and back

 

Or

The Ultimate Hawaiian Trail Run!!