LRFF Workout of the Day

Skill-work: 1 Mile TT  Conditioning:  For Time:  3 Rounds  100 M Farmers Carry (70,53) 25 1 Foot Alt Burpees  25 GHD Situps  50 DU’s  MOD to Weighted ABmat Sit-ups

Skill-work: Build to a Heavy Complex in 15 Minutes  Front Squat + Push Jerk + Split Jerk  Conditioning: For Time:  21-15-9-6-3 Front Squat  SDHP  (95/65)

8 am class only please sign up usingmindbody app Partner wodFeel free to bring a friendWod will be on the board atthe gym

Skill-work: Every Minute On The Minute for 10 Mins  1 Hang Power Snatch + 1 Full Snatch   (as heavy as possible)  Conditioning:  5 Rounds  30 Secs Max Effort /30…

Skill-work:  400 M Farmers Carry  Every Drop equals  15  KB Swings  RX(70,53) Conditioning:  3 Rounds For Time: 800 M Run  30 Thrusters  30 GHD sit-ups  30 Pull-ups  Rx (75, 55)