LRFF Workout of the Day

“Fight Gone Bad” 3 rounds for total reps (17 Mins) 1 Min: wall balls 1 min:  SDHP (75/55) 1 Min: Box Jumps (20”) 1 Min: Push Press (75/55) 1 Min:…

Skill-Work: 3 Rounds NFT 15 Weighted V-ups 15 Atomic Sit -ups 30 sec Cumulative L- sit hold Conditioning: AMRAP 14 min : 10 Deadlift (225/155) 15 DB Thrusters (35/20) 20…

Skill-Work: 3 Rounds 12 DB Hybrid Fly Press 12 Gorilla Row with Heavy Db or Kb 12 Banded Pull a-parts Conditioning: 7 Rounds Every 2 Min  Complete 10 Pull ups…

Skill-Work: Every Min  on the Min  For 15 min 5 Back Squats @ 60-65% of 1RM Conditioning: 10 Rounds 250 M Row 7 Burpee Box jumps & Ball Slams

Skill-Work: Snatch Technique Work 4 X 5 Sotts Press  Then 4 X 3 Tall Snatch  Conditioning: AMRAP12 min : 10 KB Snatches (5 each arm) 10 KB Swings (53/35) 20…