LCF Ohana and Visiting Friends – We will only have classes at 7am and 8am on Thursday, November 22nd. There will be no open gym.
STRENGTH:
#deadlift
Every 1:30 for 13:30…
3 at 74%
3 at 74%
3 at 74%
3 at 79%
3 at 79%
3 at 79%
3 at 84%
3 at 84%
3 at 84%
*If you do not know your max, use this time to build up to a heavy 3 on Deadlift.
BeachFit will do 3 Regular KB Deads, 3 Suitcase Deads Right, 3 Suitcase Left
WOD:
#christine
3 Rounds:
500 Meter Row
12 Deadlifts (245/165lbs) *Approx 55-60% of 1RM or something you could do for 15 reps unbroken fresh
21 Box Jumps (24/20)
CASHOUT:
#midline
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit or Hollow Body Hold
