By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JANUARY 18TH 2017

STRENGTH:


Front Squat


80%/3
85%/1
80%/3
87%/1
80%/3
90%/1


BeachFit will do:


12 Min AMRAP


5 Ring Rows


10 Pushups


20 Alternating Lunges


Driveway Run


WOD:


#powerball


7rds for time: (15min Cap)


9 Power Snatch (95/65lbs) BeachFit/Scaled will do Plate Ground to Overhead (45/25lbs)


15 Wallballs (20/14lbs)


21 Double-unders


OPTIONAL OLY WORK:


Clean & Jerk


60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4