Happy Monday LCF!  

Remember, if you need to complete 17.4 you can do it during our 10am -11am Open Gym.  We will be running heats every 20 minutes, with 5 people in a heat.  There will be a sign up sheet in the gym.  Drop In’s you can complete your waiver and drop in online or check in with a Coach at the gym for waiver and score sheet.  Mahalo! 

Make it a great week! 

STRENGTH:

Back Squat

3 sets of 4 @80%

Beach Fit will do:

EMOM 12

Min 1:  12 Plank Taps + :20 Superman Hold

Min 2:   200m Run 

WOD:

#Steel Yard

AMRAP 13:

15 Deadlifts (95/65#) (Rx+135/95lbs)

12 Hang Power Cleans (95/65lbs)

9 Front Squats (95/65lbs)

6 Push Jerks (95/65lbs)

3 Thrusters (95/65lbs)

BeachFit will do:

15 KB Deadlifts

12 KB Swings 

9 KB Goblet Squats 

6 KB Push Press 

3 KB Thrusters 

CASHOUT:

75 Ab Mat Sit Ups (Rx+GHDSU)
75 Weighted Glute Bridges (Rx+Hip Extensions)
50 Ab Mat Sit Ups (Rx+GHDSU)
50 Weighted Glute Bridges (Rx+Hip Extensions)