Happy Halloween LCF

4;15 and 5:15 pm Evening Classes Only today.

Dynamic Warm-Up – Mobility Prepare  for..

Test-1 minute Seated Strict Press BB 45/33  

Primer:  
1-2 rounds of:
5x OHS
5x Front Squat
5x Clean n Jerk (Power clean is allowed)
5x Deficit Push ups

A. WOD: “Deja Vu” (30 min) 
With a running clock from 0:0-6:00 complete
400M run or 500m Row or 0.7mile AAB
20 Clean n Jerks 135/95
2 Minute Rest
From 8:00-14:00
400M run
20 Front Squats 115/85
2 Minute Rest
From 16:00-22:00
400M run
20 OHS 95/75
2 Minute Rest
From 24:00-30:00
400m run
30 Deficit Push ups ( use 45/25 bumper plates or DB’s for deficit)

SCALE: Weight as needed HAFA per movement.
(Stimulus goal is to go “UB” or 1 break on C n J, OHS-Front Squat, be able to adjust BB w/ lbs, with 70-60 second rest )

Team Cool down 70-100 V-Ups every 10. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min


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