LRFF Workout of the Day

8 Rounds  10 Thrusters (75/55) 10 Pull-ups  10 Front Rack Lunges  10 SDHP  300 M Row

Skill-work: Every Minute On the Minute for 10 Minutes  1 Full Snatch + 1 HS Snatch  Build to Heaviest  Conditioning:  10-9-8-7-6-5-4-3-2-1 Power Cleans  15 Air Squats jump onto plate Each…

Skill-work: 3 rds for time MAX L-sit hold 15 Atomic Sit Ups  100 M Farmers Carry  Conditioning:  AMRAP 30 Mins  500 M Row  25 Ball Slams w/Catch  25 Burpees  25…

Skill-work:  4 X SuperSet  8 Close Grip Bench Press  8 Ring Dips  8 Barbell Bent Over Rows  Conditioning:  As Many Rounds in 10 Mins  5 Shoulder to OH  3 Bar…

Skill-work: 10 X 50 M Sprints  Rest 45 secs between  Conditioning:  As Many Rounds In 16 Mins  10 T2B  15 Box Jumps (24”,20”) 20 KB Swings (53,35)