LCF Athletes and visitors:  Please take note of our Thanksgiving Hours this Thursday.  Classes are as follows – 6am, 7am, 8am Only.  No evening classes.  Mahalo!

WOD:

#girls,girls,girls

AMRAP 4
#Fran

21-15-9
Thrusters (95/65#) **BeachFit will do Wall Balls
Pull-ups **Beach Fit will do Ring rows

Rest 4:00

AMRAP 4
#Diane

21-15-9
Deadlifts (225/155#) **BeachFit will do KB Deadlifts
Handstand Push-ups **BeachFit will do Inverted Handstand Pushups

Rest 4:00

AMRAP 4:
#Grace
30 Clean & Jerks (135/95#)  **BeachFit will do Dball ground to shoulder

CASHOUT:

3-5rds fot time

:30 Plank

20 Vups

20 Flutter Kicks

:15 Hollow hold

:15 Superman