LCF 2016 New Years Eve Throwdown 0830-1230 or be done sooner. RX and Scaled Teams.
Programming is posted on Community board. Get your team or sign up & be matched up.
Thursday YOGA with Sara B at 7:15pm
0600 Olympic Lifting.
Prepare to for..
WOD “”Death by a Sprinting Snatch”
15 Min EMOM 15m Sprint & KB Snatch Green/Purple Purple/Blue Blue/Yellow
Each min for 15 min sprint 15m and do 1 KB snatch. Each min, add 1 sprint and 1 snatch. Complete each sprint and then do the subsequent snatches. Ex: min 4, you would run
4, 15m sprints then complete 4 KB snatches and then rest the remainder of the min. Continue to add sprints and snatches until you cannot complete the set within the 1 min timeframe.
Work backwards once you reach that threshold.
*Scale weight and movement accordingly to maintain intensity with good mechanics through EMOM. Ask your coach for help.
ROMWOD: 18- 22 Minute