Wednesday 151014

Charitie

Youth Speed Class and Kids Class on Wednesday and Thursday are cancelled today and Thursday for Fall Break.

LCF Mini Games Week 5 – 1/2 KAREN = 75 Wall Balls for time. 20/14 Advanced  14/10 Intermediate 10/8 Beginners
When you complete your reps, post your time on the LCF Mini Games Whiteboard!!

Please DO NOT put DIRTY Diapers in the garbage cans in the bathrooms or anywhere else other than the OUTSIDE garbage. Thank you!!

Dynamic Warm-Up – Mobility
Prepare for..

Mid- Line Stabilization: Death by Plank

WOD:
4 Rounds for time of:
15 Box jumps, 36/30, 30/20, 20/16
Row 400 meters

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:

Every 2:00 for 10 Rounds:
1
 Power Snatch + 1 Squat Snatch + 1 Overhead Squat


 

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