Tuesday 161227

 Its not to late to get signed up for the LCF in house NYE 2016 Throwdown, see the community board, or a coach for details.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:
4 Rounds:
Bike 21/14 Calories
21 Overhead Squats 115/75, 95/55, 75/35
Rest 2:00
* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

Strength:
3 Misfit Clean Complex every 2:00 for 8 Minutes. (70%+ You can build throughout sets.)
Clean Complex, without dropping the bar perform:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

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.

Strength
Deadlift 15-15-15
-Heavy
-Smooth
-Unbroken
Met-Con
5 Rounds:
21 Push Press 95/65lbs
21 Alternating Pistols
2 Legless Rope Climbs

Bitch Work
6 Rounds:
20 Bar Facing Burpees
Rest 1:1

Accessory
6 Rounds:
Max effort Overhead Weighted Lunge Hold
With a 25/15lb Plate OH hold a Lunge position as long as possible, rest :60 then
switch sides. 3 rounds on each side.

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