Who's excited about the Showdown this Sunday?

“Character is much easier kept than recovered.”

-Thomas Paine

Today's WOD:
3 sets, not for time, of:
Bridge-Ups x 5 reps
V-Up x 10-12 reps
Double-Unders x 30-40 reps


5 sets of: 
Back Squat x 6 reps
Rest 2-minutes between sets.

Buy-out:
3 sets of: GHD Sit-up x 15-20 reps

Important Announcement for the CrossFit 808 Hawaii VA Loans Showdown Teams: 

First, if you haven't watched the movement standard videos, yet, you must do so ASAP! They are posted on the Hawaii VA Loans facebook page as well as the Showdown website. We'd like to see all the team athletes on Friday afternoon around 4:30pm, so please save the time and date. More details about the location will be announced later in the week, we are currently thinking Ala Moana Beach Park! We'll run through the gasser as well as talk strategy for the other events. 

There might also be a potential Yoga session with a recovery-styled yoga instructor on Saturday, so stay tuned for more details. All team athletes need to check-in at 7:30am on Sunday!

Team 1: Cheyne (captain), Sharnell, Steve Olson, and Nate Silva

Team 2: Shay, Ingrid, Charlie, and Jeff Mata (captain)

Team 3: Kyla (captain), Brandy, Rich, and Mike

Team 4: KP, Maila, Joe (captain), and Seth

Team Event #1 (all teams): "The Gasser Relay"

Team Event #2 (all teams): "The Chipper"
Each team is split into 2 groups (one male and one female).
Each group must complete the required reps at each station before moving to the next station.

Buy-in: 100 Double-Unders
Then...
10 yard (down & back) Overhead Walking Lunge (45/25 lbs.)
20 Burpee Box Jump Overs (20")
30 Overhead Squats (95/65 lbs.)
40 Wall Balls (20/14 lbs.)
50 Pull-ups
*Switch Partners*
40 KB Swings (53/16 lbs.)
30 Shoulder to Overhead (95/65 lbs.)
20 Burpee Box Jump Overs (20")
10 yard (down & back) Overhead Walking Lunge (45/25 lbs.)

Team Event #3 (top 12 teams after #1 & #2):
3-minutes Max Unbroken Muscle-ups
(female, female, male, and male, then extra credit if time remains female, then male)
5-minutes to complete 60 Thrusters with ascending barbell
(In pairs - male & male, female & female - complete 10 Thrusters per group at each load: 135/95 lbs., 155/105 lbs., and 165/110 lbs.)

Saturday's WOD Board: