LRFF Workout of the Day

Conditioning: 5 Rounds For Time: 80 Double Unders 40 Calorie Row 20 Wallballs 400m Run

Skill: Snatch Complex-  In 15 minutes, build to heavy complex of: 1 Hang Snatch, 1 Full Snatch, 1 Over Head Squat Conditioning: 4 rounds for time: 25m walking lunges 15…

Skill: Deadlifts Every 2.5 minutes for 12.5 minutes (5 rounds) 3 Library deadlifts *control back down to the floor, touches, but silent, on all 3 reps! Conditioning: 12 min AMRAP…

Skill: Sled pulls: find max weight for pull across the gym Max 7 sets, building each round Conditioning: In Pairs, one works, one rests (switch each minute) EMOM, for 24…

Skill: 5 Sets (building each set): 6 front squats + 4 back squats *Watch your form, keep those elbows high For time: 50 Knees to Elbows 50 Goblet Squats 100…