LRFF Workout of the Day

Skill: Bulgarian Split Squats 4 sets each leg: 6-8 reps *every 2:30 Conditioning: 7 minute AMRAP: Devils Press 30/20# -2 minute rest- 7 minute AMRAP 7 Box Jump Overs 7…

Skill: Over Head Squats - 5-6 sets with medium weight Build to 10 Reps for today Conditioning:  10 minute AMRAP 2, 4, 6… Hang Power Cleans 65/45 Pull ups (Goal…

Skill: Every Minute on the Minutes for 16 minutes Even: 6+6 landmine press  Odd: 30-45 sec straight arm hold on the rings Conditioning: For Time 1000m Row 1 mile Bike…

WOD100 cal row75 thrusters (45/35)50 pull ups75 wall balls (20/14)100 cal row Modified50 cal row50 thrusters ( 35/22)25 pull ups / ring rows50 wall balls ( 14/10/8)50 cal row

Skill: Max out Snatch-  In 15 minutes, build to heavy single snatch, power or squat Conditioning: 4 Rounds for Time 40 Sit Ups 50 Double Unders 60 Walking Lunges