Wednesday 07/28/2021

BBQ / / HIXON PARTY 7PM THIS FRIDAY @ LFCF!! FRIENDS AND FAMILY WELCOME!!!

STRENGTH

5 Rounds (10 Minutes)

:30 sec Max Rep Push Press 95/65#
:30 sec REST

:30 sec Max Rep Kipping or Jumping Pull Ups

:30 sec REST

WOD

Every 10 min for 30 min (3 Rounds)

*Each Round is for time and will be scored!

25/20 Cal Echo Bike

30/21 Cal Row

400m Run

Target Time = 6-7 min rounds

Time CAP = 8 min

GOAL: Adapt to and get comfortable using a pace that you usually deem “too aggressive”

*Scale calories/ distance as needed to maintain a HIGH intensity within our target time range.