Announcements:

Transformation-30:
Kick-off this Saturday at 10am.
Reserve your spot today!
Chick HERE.

Lakewood Barbell Club:
7pm Tonight
See programming below

Running Club:
6pm Tomorrow


Warm-up:

Coaches Choice

Workout:

50-40-30-20-10
KBS, 53#/35#
Walking Lunge, 1=1
Ab-mat Sit-ups
Double-unders

1:1 Single-unders

30min time cap

Accessory:

150 Banded Pushdowns


Lakewood Barbell Club:

Warm-Up:

Coaches Choice

Strength (slight de-load):

Clean + Push Jerk
(2+2) x 3, (1+1) x 2

Clean Pull
3×3 @100%

Strict Press
3-3-2-2-1-1
(do this if you missed it from yesterday and record in wodify)