LCF Muscles and Mimosas is coming soon! Keep your eyes and ears open! We missed our annual WOD for Wishes…so this event all proceeds will go to Make A Wish Hawaii!

WOD:

#monkeybusiness

4 Rounds
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Switch arms every 5 reps on the dumbbell hang clean and jerks

RUN Options in case Flossie is in full effect:

500 Meter Row 
800 Meter Bike Erg 
28/20 Calorie Assault Bike

STRENGTH(after the WOD today)

#bodyarmor

2-3 Supersets
10 Dumbbell Incline Bench Press
35 Low Banded Rows

Rest 2 Minutes Between Sets

CASHOUT:

3 Rounds, Not for Time
75′ Handstand Walk (scale to Bearwalk)
7 DBall Cleans (RX 100/75) (RX+150/100)
75′ DBall Carry(RX 100/75) (RX+150/100)

Rest 2 Minutes Between Sets