Tuesday, August 4, 2015

On the big Island

Tony Beller rented a car and drove us to Crossfit Kawaihae Big Island Hawaii.  I was really surprised that coach Tammie remembered me.   

Warm up  
200m Run
PVC Pipe mobility
30 Air Squats
20 Pushups
20 OHS

Skills

# sets of 
1 legless rope climb from seated position
Strict T2b - 8 reps 
 20m Hand Stand Walk

7 rounds of 

4 touch and go Clean and Jerk @155lbs
Run 200m
4 Strict Pull-ups
3 Bar Muscle Ups
1 minute rest 


Rd 1 - 2:18
Rd 2 - 5:36
Rd 3 - 9:07
Rd 4 - 12:53
Rd 5 - 16:11
Rd 6  - 20:08
Rd 7 - 24:17








Photos on the drive back to Hapuna Prince Beach hotel



  Party on the lawn with the B52's




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