Friday 130712

Our Grandma Squats Better than Your Grandma!

Our Grandma Squats Better than Your Grandma!

Share the “SUCK” – Next week, July 15th thru 20th will be a week to bring a friend or friends to enjoy the “Suckfest”. This week is a great opportunity to bring your friends and family with you to try out LCF for free for an entire week! When you bring a friend, introduce them to the coach and have them fill out a waiver. 

Warm-up/Mobility
Prepare for…

Strength: Push Press 5-3-2-2-1* Find todays 1RM

WOD:
 ‘’Protect the Egg”

20 min AMRAP

400m Run WITH Wall Ball 20/14

10 Med Ball Clean 20/14

10 Walking Lunges with Wall Ball OverHead

10 Lateral jumps over Wall Ball

REPEAT!!!

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

 

CF Endurance:
Swim 500m, bike 10 miles, and run 5K 

Strength: 
Back squat 5 x 2 90-95% 1RM

WOD
3 rds
Back squat x 8 225/163
Run 400 all out
Rest 1 min repeat

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