Friday 170922

There is still time to take the LCF Athlete Survey!!  We want to hear from you! You should have received an invite to share feedback with us through Survey Monkey, if  you missed the invite you can click on the link to provide your feedback. Receiving feedback from our athletes is how we get better, please take the time to answer the short survey. https://www.surveymonkey.com/r/Q753Z2N

Saturday Schedule:

7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:

A Alternating, 5 working sets

A1 Front Squat, 5-5-3-3-3 reps
A2 ring rows, max rep @3030

Reminder: 3 down, no pause, 3 up, no pause.

B. WOD:
CF Open WOD 11.1 and 14.1

10 AMRAP
30 Double Unders  or  Scale 50 singles
10 Power Snatches  75/55

Cool Down

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