Lurong Summertime Challenge – We 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
27-21-15-9 reps for time of:
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