Tuesday 161115

PR Board..

PR Board..

Lots of hard-work and Back-Squat PR’s today as we retest from 6 weeks ago!! Shout out to the every LCF class today !!!…. This is the start of a great week!
Keep up the strong work LCF!!

WANTED – We have a need in our Play-Care area starting in December for Friday’s at 10am. If you are interested or know someone who is looking for a little help with their monthly membership fees, have them contact Sara 801-620-0595.

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Find today’s 1RM Low Hang Pause Snatch

WOD
AMRAP 10 Minutes:
9 Deadlifts 275/183lbs 245/153 215/123 185/103
12 Bar Facing Burpees
Run 200m
*Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
6 Rounds :30 on :60 off
Max Calories on AAB
Score is total Calories

OR

Gymnastics Accessory
Max time dead hang from pull-up bar in 40/25lbs vest

Strength Accessory
Death by Strict Pull-Ups
1st minute 1 strict pull up
2nd Minute 2 strict pull ups
continue until  

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