We planned to return to the CF Kona box but had noone with a rental car today. The taxi round trip was quoted at $160 plus $40 for 2 drop ins…
So we decided to “like” the hotel spa for another workout instead and spend the money on a steak dinner. We did borrow the great warmup from CFK though…
With a little planning help from Beyond the Whiteboard, we found a great workout fit for the 1980s gym equipment…
CF Kona Warmup
500m run
10 each of
– shoulder dislocates
– OHS
– Sit-ups
– Back extensions
– strict pull-ups
– strict dips
Aloha 1983 Gym WOD
– 30 bench dips
– 30 box jumps 24/15
– 30 GHD Sit-ups
– 30 walking lunges 40/10
– 30 Floor wipers 40/10
– 30 Dumbbell thrusters 40/10
[8:45]
