Aloha LCF Ohana and guests! 

We will have our normal schedule this week with the EXCEPTION of Thursday 12/24 (No evening class or evening open gym) and CLOSED Friday 12/25 Christmas Day. 

We will have our normal schedule the following week with the EXCEPTION of Thursday 12/31 (No evening class or evening open gym) and CLOSED on 1/1 New Years Day.

WOD:

#deck the halls

3 Rounds
30 Wall Balls (30/20) (OR 45 Wall Balls (20/14))
60 Double Unders *Scale to 90 Singles
30 Chest to Bar Pull Ups *Scale to Pullups or 20 Chest to Bar
60 Double Unders

Competitor target time: 10-12 min

Time Cap 16 min

STRENGTH:

#front squats
10 sets:
-1x Pause front squat (2-3 seconds) + 1x front squat + 20m prowler sled push (moderate weight) (if available)
* Perform every 2 minutes
* Work up to a heavy set on the Front Squats

OPTIONAL WOD 2:

3 sets
15 Bar Muscle ups
150’ Handstand Walk
30/24 Calorie Ski Erg
-Rest 1:3 between sets-

Open Prep Option:
If you are beat up, then rest. This one is optional:
3 sets
15/12 Calorie Ski Erg (OR Row)
5 Bar Muscle ups
50’ Handstand Walk
5 Bar Muscle ups
50’ Handstand Walk
5 Bar Muscle ups
15/12 Calorie Ski Erg (OR Row)
-Rest 1:3 between sets-