Thursday 06/03/2021

STRENGTH

For Quality and using a SLOW tempo!

4 Rounds: (heavy load, slow and controlled)

5/5 Single leg split squat (DB’s held at your side)

5/5 Single leg Deadlift (DB’s or KB’s held at your side)

10 Cossack squats (holding a DB/KB goblet style)

5 Sumo Deadlifts (with a barbell)

WOD

Retest from 03/30/2021 (Thee Last MICF WOD)

Every 6min for 24min (4 Rounds)

800m Run

*Reference your times from March if you have them for ball park estimates. The new LFCF 800m course will be spicy!

*Goal is to run hard for 3-3:30 and rest for at least 2 minutes!