Aloha LCF Ohana and guests!

We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day.

We will have our normal schedule the following week with the EXCEPTION of Thursday 12/31 (No evening class or evening open gym) and CLOSED on 1/1 New Years Day.

WOD:

#Santa is coming to town

3 sets
40/30 Calorie Assault Bike *Row 55/45 Cal
30 Thrusters (75/55) *Scale 65/45lbs
20 Bar Facing Burpees *Scale to 15 reps
-Rest 5 minutes between sets-

Target Time Sub 5. Time Cap 7 min

STRENGTH:

#back squat
Work up to a medium-heavy single (not max) in 10 sets or less.
* Rest 60-90 secs between sets

OPTIONAL CARDIO WORK:

#Run
6 sets
5:00 moderate
-1:00 walk between rounds-