Happy Birthday this week to the following LCF Athletes: Pete M, Amanda H, Hunter S, Rich J, Marie C, Kim U, Heather K. Have a great week!
**Make note there will NOT be a Saturday Olympic Lifting Class or WOD at 6am this upcoming Saturday ONLY due to a coaches meeting we will be holding.**
Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps.
Close Grip Bench 5×2 @ 80%, 1 x max reps @ 60%
Complete 7 rounds:
Handstand Push Ups – Max reps AWP (any way possible)
Hollow Rocks – 15 reps
200 m sprint
Post total HSPU completed to comments.
Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD then:
Rest recover 7 min then:
1 push jerk + 1 split jerk
rest 2-3 min between sets