Monday 150921

LCF Mini Games - Week 1 scores are due no later than close of business Monday. There are score cards at the Box. 
WEEK 2 - Max Reps # of body weight back squats in 3 minutes (advanced), 80% of BW for Intermediate and 65% for Beginners. 

WODAPALOOZA –  The WZA V Online Challenge is a great opportunity to compete against friends in your box and the entire fitness community. It will also serve as the qualifier and lottery for The Wodapalooza Fitness Festival in Miami held in January.  Please note, everyone that wishes to compete at WZA Miami, aside from the invited,must complete the Online Challenge. For more info and to register http://challenge.thewodapalooza.com/  Starts on 10/1/15. 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: 3 Climbing EMOM Ladders of:
Burpee + Back-squat ladder 185/135, 155/105, 125/95
Rest 3 minutes
Burpee + shoulder-press ladder 115/85, 95/65, 75/45
Rest 3 minutes
Burpee + Deadlift ladder 245/195, 185/135, 135/95
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of
each the second minute, 3 reps of each the third minute, continuing as long as
you are able. Use as many sets each minute as needed.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
7 Minutes to establish today’s x 1 Hang Snatch
Then
Conditioning
For time
100 cals on assault bike
Rest  3 minutes
3x 400m on the true form runner
Rest 1:1 or until other partner finishes 

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