Friday 160408

Lurong Summertime ChallengeWe have registered LCF as a participating affiliate for the upcoming Summer Challenge. You can register now with Lurong to get an early-bird discount, register prior to April 25th and save $15. More details will be coming but we wanted to give you all an opportunity to save some money with the early registration. 


Dynamic Warm-Up – Mobility
Prepare for..

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65, 75/45, 55/25
After each round run 200m adding 200m per round finish with 800m

*Scale weight of movement as needed for progression.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:

C. 10 Min to find today’s 3 RM OHS

D. 3 RFT of:
15 Cal Bike
9 D-Ball Shoulders, 150/80

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