Respect the Hawk. Guardian of the land.

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.