Happy 7th Birthday Tyce!  Hope you have a great day!  You are such an awesome young man with such great energy.  

Be sure to give Liz R. a big Hug as it is her last day here with us at LCF.  She is moving back home to Canada to go back to school.  Best of luck to you!! You will be missed. #itsnotgoodbyeitsseeyoulater

WOD:

#lizzieloo 

For time: (20min Cap)

400m Run

27 Box Jumps (24/20)

10 Hang Power Cleans (165/115lbs)

50 KB Swings (53/35lbs)

15 Hang Power Cleans 

50 KB Swings (53/35lbs)

10 Hang Power Cleans 

27 Box Jumps 

400m Run

STRENGTH:   

(Strength will be done after wod as accessory work) 

3×10 Weighted Glute Bride (Rx+Hip Extension) with 3 second pause at the top

3×20 Close Grip Bench Press

3×15 Skull Crushers