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%