WOD:

#Playground  (28min Cap)

1 Mile Run (1600m Row)*

21 Kettlebell Swings (70/53)

21 Goblet Squats (70/53)

800 Meter Run (800m Row)*

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

400 Meter Run (400m Row)*

9 Kettlebell Swings (70/53)

9 Goblet Squats (70/53)

*Scaling option will be to scale the runs down to half the distance.  If you are new(er) to our LCF Ohana please be sure to discuss with a Coach to see what option is best for YOU!!

CASHOUT:

Foam Roll/Mobility