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..
Bike 21/14 Calories
21 Overhead Squats 115/75, 95/55, 75/35
* Scale weight and movement accordingly to maintain intensity with good mechanics. Ask your coach for help.
3 Misfit Clean Complex every 2:00 for 8 Minutes. (70%+ You can build throughout sets.)
Clean Complex, without dropping the bar perform:
Hang Squat Clean
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.
21 Push Press 95/65lbs
21 Alternating Pistols
2 Legless Rope Climbs
20 Bar Facing Burpees
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.