Friday 161230

 

Saturday Hours:
0830-1200 LCF New Years Eve Throwdown.

Sunday Hours: Closed Happy New Year

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Work up to 5RM Front Squat for the day.

WOD: Open WOD 15.3
AMRAP 14 Minutes:
7 Muscle Ups
50 Wallballs 20/14, 14/10, 10/8
100 Double Unders


 Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Interval
AMRAP 20 Minutes:
60ft Handstand Walk
10 Power Snatch 95/65lbs
10 Ring Dips
Rest :60

Accessory
Run 1 Mile
Bike 5/4k
Rest 4:00
Bike 5/4k
Run 1 Mile

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