Thursday 161215

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

Saturday Hours:
0600 Olympic Lifting.
0700 WOD
0900 WOD

Sunday Hours:
0900

Dynamic Warm-Up – Mobility
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 

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