Aloha LCF Ohana! One more week and back to regular schedule with MORE hours! Today’s -Tuesday (7/30)- schedule is 6AM,7AM,8AM, Classes and Open Gym – closing at 9AM for the morning. There will be a 4pm Evening class.  Our apologies for the interruption in schedule.  We appreciate your flexibility!  

WOD:

#kellyrowland (25min Cap)

For Time:

50/35 Calorie Row  (35/20 Cal Assault Bike)  

3 Rounds of “Kelly”

50/35 Calorie Row (35/25 Cal Assault Bike) 

**1 Round of Kelly**

400 Meter Run (Sub 28/20 Assault Bike, 800m Bike Erg,  400m Ski Erg

30 Box Jumps (24/20)  (Scale to step ups)

30 Wallballs (20/14)

CASHOUT:

#midline

1-3 Supersets:

1 Minute D-Ball Hold  (Scale to KB Front Rack Hold)

20 GHD Sit-ups ( Scale to Weighted Ab Mat Sit Ups or 10 Strict Toes to Bar

Rest 1-2 min.