Tuesday 140114

New LCF Box Completion set for End of Febuary 2014

New LCF Box Completion set for End of Febuary 2014

 “If you fail to prepare, you’re prepared to fail.”– Mark Spit


Dynamic Warm-Up-Mobility
Prepare for…

WOD   
15min AMRAP of: 300m Run rest 1:1 *(Dress appropriately compressions hat,gloves as needed)
3Min rest then:

10 min AMRAP
5x Single leg KB Deadlift each leg L-R  24/16 16/12kg
1x TGU  24/16 16/12kg *Scale as needed

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do WOD this way:
15min AMRAP of: 300m Run rest 1:1
3 Min rest then:

10 min AMRAP
5x Single leg KB Deadlift each leg L-R  32/24 24/16kg
1x TGU  32/24 24/16 *Scale as needed
Rest recover 5min then:
3Rds of
8 Hang Power Snatchs 135/93 or @ 70% 1RM
50 Double Unders

Rest 60 seconds – repeat

 

 

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