WORKOUT OF THE DAY, DECEMBER 5TH 2016

Very proud of Slater Fleck one of our LCF Ohana!  Qualified for all events and a new PR in this 100 Fly! He is on his way to HI State Championships! Best of Luck! 

STRENGTH:

Back Squat
3 sets of 8 @ 65%

BeachFit will do

5 rds of 200m Run, 10 Goblet Squats, 20 Plank Taps (R/L =1). Rest 30 sec

WOD:

#kriss kross

AMRAP 15:

30 Double Unders 

15 Power Cleans (135/95lbs )

30 Double Unders

15 Toes to Bar

BeachFit WOD:

AMRAP 15:

30 Double Unders 

15 KB Deadlifts

15 KB Swings

30 Double Unders

15 Ab Mat Sit Ups

CASHOUT:

Gymnastics Conditioning

Choose one of the following:

3 sets of 9 of unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

4 sets of 7 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

5 sets of 5 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

6 sets of 4 unbroken ring rows, vertical rows, pullups, chest to bar pullups or muscle-ups

Rest 1 minute between sets

Optional Oly Work:

Snatch

3@60%
3@65%
3 sets of 3@70%

 
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