LRFF Workout of the Day

Skillwork: BackSquat  10-10-10  Conditioning: 5 rds 1 Min Each Movement  DeadLifts (225/155) DB Renegade Rows with a Push Up  DB Thrusters (45/25) Rest

Skill-work: 2K Row Time Trial  Conditioning: As Many Rounds in 14 Mins  15 T2B  20 DB Double Snatch  30 DU’s

No 4:30 pm class today Skill-work: Barbell Complex  2 Full Squat Cleans + 2 Front Squats + 2 Push Jerks Conditioning: 21-15-9-6-3 HP Cleans  Burpee Box Step Ups  P(105,75)

Conditioning  3 Rounds  800 M Row/ski/bike 20 Devils Press  25 GHD Sit-ups  30 Walking Lunges

Skill-work: Every 75 secs  3 pos Snatch  Conditioning: AMR 14 mins  3 C2B Pull-ups  3 HR Push Ups  3 Box Jumps (24”, 20”) Add 3 reps each Round