Aloha!  Just a reminder that there is only the 6, 7, 8 and 9am classes on the 4th of July!  Start your day off with a great WOD at LCF! 

WOD:  (40 min Cap)

#glen

For Time:

30 Clean and Jerks (135/95)  *BeachFit will do DB Clean and Jerks or Plate Ground to Overhead

Run 1 Mile

10 Rope Climbs  *Scale to 20 Pullups or Double KB Rows 

Run 1 Mile

100 Burpees

**There will be different modifications for this WOD listed that box!