WORKOUT OF THE DAY, MARCH 22ND 2016

Just a reminder that there will be NO 9AM class today (3/22).  Mark Bell will be putting on a FREE Powerlifting seminar from 9-11ish that is open to ALL (LCF Athletes, Drop Ins, and fitness enthusiast). Upon arriving please fill out a waiver so we can get right into the semiar. Let’s get Jacked and Tan!!  

WOD:

# Boomshakalaka

12 Min EMOM:

Min 1: 200m Sprint (1st Drive)

Min 2: 10 Box Jump Overs 

Min 3: 10 Jerks (95/65lbs) Rx+115/75lbs (UnLoaded – 10 Pushups)

Rest 5 Min, then…

# Bombshell

3rds for time:

21 Box Jumps, 24/20

12 Thrusters, (95/65lbs) Rx+115/75lbs)  (UnLoaded – 12 Wall Balls)

3 Ring Muscle ups

(If not completing Muscle Ups you will do 6 Pullups  and 6 Ring Dips)

(UnLoaded – 6 Ring Rows/6 Bench Dips)

COMPETITORS:

1. SESSION 1
1. Run
A. 5 x 1:30 on, :30 off
rest 3 minutes
B. 5 x 1:30 on, :30 off

SESSION 2
1. Conditioning
3 RFT:
10 Thrusters, 115/80
5 Muscle ups

2. Conditioning
3 RFT:
12 OHS, 115/80
12 Box Jumps, 24/20

3. Conditioning
3 RFT:
15 Jerks, 115/80
15 C2B

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