Join us Saturday, October 13th from 8-10am for our Muscles and Mimosas (8-9am WOD followed by create your own omlette bar cooked by Chef Rob of RJ Gourmet and complimentary Mimosas and Kambucha from Alchemy/VIKambucha). Sign up will be at the gym the day of. This is open to LCF members and visiting guests. All proceeds will go to a charity of our choice to be announced soon.
MIDLINE + HSPU:
Alternating OTM x 12:
Odd Minutes: *15 Sit Ups (Rx+15 GHD Sit-Ups) *Can add weight to sit ups if desired
Even Minutes: :45 for Max Strict HSPU (Scale to Pike Pushups, Pushups or Seated DB Press
Rest 3 min then…
WOD:
#two tone
30-20-10:
Hang Cleans (115/75lbs) *BeachFit will do KB Swings (53/35lbs)
Assault Bike Calories* (600/400/200m Run)
Directly into…
10-20-30:
Deadlifts (205/145lbs) *BeachFit will do KB Deadlift
Row Calories* (200/400/600m Run)
*Women complete (21-15-9, 9-15-21) on machines
