Let’s do this Monday! Here’s to another great week with our LCF Ohana and friends. 

WOD:

#fire and ice (30min Cap)

3rds for time:

3 Jerks (165/115lbs) *Rx +185/135

4 Front Squats (165/115lbs)

5 Power Cleans (165/115lbs)

30 Pull ups

40 Push ups

50 Abmat Sit ups

**Scale Pullups, Pushups and Abmats to half the reps if needed

UnLoaded (No Barbell) Option:

3rds for time:

6 KB Overhead Press

8 KB Goblet Squats

10 KB Swings

15 Ring Rows

20 Pushups

25 Ab Mat Sit Ups

CASHOUT:

EMOMx10: 4-8 Unbroken Handstand Pushups