Want to change someone’s life? Let them be your WOD Buddy for FREE for the entire month of September! Michael brought his buddy Cory! Who do you know who could use an accountability partner to get into the best shape of their life? Who do you know who wants to try CrossFit or BeachFit(non-barbell option in each class) They have nothing to lose and everything to gain when they join you for FREE for the month of September! *Buddy’s must not have been a member at LCF since Sept 2015* We look forward to meeting all of your buddies! 

WOD:

#active recovery

EMOM 28

Min 1:  10/8 Cal AirDyne or 15/10 Cal Row  

Min 2:  Tabata Air Squats (20sec on 10 sec off) for 2 Rounds – shoot for 10 squats each :20 sec interval

Min 3:  15/10 Pushups  (Rx+15-20 DB Push Press 35/25lbs)

Min 4:  15 Russian KB Swings (70/53lbs)

**Scale accordingly. As with all EMOMs we are looking for about :40-:45 of work.  Discuss with Coach to get YOUR numbers and modifications. 

CASHOUT:

300m KB Farmer Carry