Can never get enough front rack mobility work.  Keep up the great work LCF Ohana and guests!

WOD:

#Geekin’

For Time:

Farmer Carry to Drive (53/35lbs)

25 Hand Release Pushups or Dynamic

200m Run

25 Plate Ground to Overhead (45/25lbs)

Front Rack Carry to Drive 

20 Hand Release Pushups or Dynamic

200m Run

20 Plate Ground to Overhead (45/25lbs)

Farmer Carry to Drive

15 Hand Release Pushups or Dynamic

200m Run

15 Plate Ground to Overhead (45/25lbs)

Front Rack Carry to Drive  

10 Hand Release Pushups or Dynamic

200m Run

10 Plate Ground to Overhead (45/25lbs)

*BeachFit..join the party..you can rock this with us!!!

CASHOUT:

10-8-6-4-2  Ring Dips (2 second at top and bottom) Scale to Bench Dips

20-18-16-14-12 Grasshoppers (R/L=2)