LRFF Workout of the Day

Skill-work: 3-4 Rounds for Skill  20 1 arm Rows  Max Rep wide Grip Strict  Pull-ups ( Min 10 Reps)  DB Bent Over Rear Delt Flys  Conditioning: 8 Rounds  15 Wall…

Skill-work: EMOM 12 Minutes (Building) Snatch + HS Snatch Conditioning: 3 Rounds For Time: 20 KB Snatch (53/35) 30 Pistol Squats 40 DU’s

7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-Ups

Skill-work: 3 Rounds  10-12  Barbell RDLs  10-12  Hip Thrusts  Conditioning: 20 Min AMR  10 DB Man-makers (20/30)  15 Weighted GHD HipExtension  20 OH Walking Plate Lunges  (MOD to Plate Good…

Skill-work: “Random Skills”  3 Rounds  100 Backwards Sled Pull  8 Wall Walks or Box Walks with a pike Push Up  8 strict muscle up Transitions  Conditioning: 4 Rounds  200 M…