LCF/COMPTRAIN MINDSET:
“Wisdom is the reward you get for a lifetime of listening, when you’d have preferred to talk”
WARMUP:
6 Minutes for quality
20 Single Unders
5 Push-up to Down Dog Video
20 Single Unders
10 Slow Wall Squats Video
WOD:
#90 Shiny
30-20-10:
Single Dumbbell Power Cleans Video (Half reps on Right, Half reps on Left)
50 Double Unders After Each Round (Sub 50 Line Hops Video, 25 Over and Back DB Hops Video or 75 Single Unders)
Directly Into…
30-20-10:
Single Dumbbell Front Squats (Half reps on Right, Half reps on Left)
50 Double Unders After Each Round
CASHOUT:
For Time (5 Minute Cap):
100 Jumping Lunges Video
On the Minute (Starting at 0:00):
5 Single Arm Dumbbell Thrusters (Switch sides each min)
