Respect the Hawk. Guardian of the land.
930am and 5pm SESSIONS TODAY ONLY
Strength
Front Squat 8 x 3 reps @ 85 %
WOD
” Kaitiaki Run ”
Teams of 3 :
Run ‘The Hawk’
then
100 Jump Squat
200 Mountain Climber
300 Wall Ball
then
Run the Hawk
*Teams will run together
** Partition reps equally
*** 2 people must squat hold/ 1 person squat jumps
*** 2 people hold plank / 1 mountain climbs
*** 2 People hold Wall Ball OH/ 1 works
Reps may NOT be counted during non-holds.