Monday 06/14/2021

Shoulder Health/Pre-hab Warm Up

7min

SKILL/Extended Warm Up

AMRAP 7 (Performed at a warm up intensity!)

60 Double Unders / or / 120 Singles (OR 1 Min of DU attempts/practice.)

20 Ab Mat Sit Ups (add weight if needed)

WOD

LFCF Benchmark Test ”Death Row”

(Last tested 01/27/2021)

EMOM 20

Alternate Between.

1) 1 Min Max Cal Row

2) 1 Min Max Rep Burpee

*Score = Total Calories rowed & total burpees performed.