WORKOUT OF THE DAY, AUGUST 1ST 2017


Published July 31, 2017


Be sure to come "test your fitness" and do some ZUMBA with Alton (L10) this Thursday at LCF at 6pm.  This is free to our LCF members!  (Drop in rates apply for Kama'aina and visitors)

STRENGTH: (10 min)

For time:

30 Clean and Jerks (135/95lbs) Rx+165/115

*If you have done "Grace" (135/95) before and are looking for a bit of a challenge today, go a heavier Grace.  (155/105, 165/115 or 185/135)

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

Every minute stop and do 3 Burpees

At the 12 min mark, 

WOD:

#boat race

3rds of

500m Row

400m Run

Rest 4:00 between each round

*Try and partner up with someone the same fitness level as you.  One will row first and one will run. Then switch. 

 


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