WORKOUT OF THE DAY, NOVEMBER 21ST 2018


Published November 20, 2018


LCF Ohana and Visiting Friends - We will only have classes at 7am and 8am on Thursday, November 22nd. There will be no open gym.  

STRENGTH:

#deadlift

Every 1:30 for 13:30...

3 at 74%

3 at 74%

3 at 74%

3 at 79%

3 at 79%

3 at 79%

3 at 84%

3 at 84%

3 at 84%

*If you do not know your max, use this time to build up to a heavy 3 on Deadlift. 

BeachFit will do 3 Regular KB Deads, 3 Suitcase Deads Right, 3 Suitcase Left

WOD:

#christine

3 Rounds:

500 Meter Row

12 Deadlifts (245/165lbs)  *Approx 55-60% of 1RM or something you could do for 15 reps unbroken fresh

21 Box Jumps (24/20)

CASHOUT:

#midline

4 Rounds, Not for Time:

5 Inchworms
20 Second L-Sit or Hollow Body Hold

 

 

 


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