This Friday will be Coach Luke s going away wod! He will be moving to Cali and we wish him the best! He was a big part of the SCCF family and he will be missed!

Work Out of the Day

“Mary vs DT”

5 rounds for time of:5 handstand pushups10 one legged squats15 pullups12 deadlifts, 155/105lbs9 hang power cleans, 155/105lbs6 push jerks, 155/105lbsPost time to beyond the whiteboard.BasicsAs many rounds as possible in 25 minutes of: 5 back burpees 100m run 15 kb swings, 53/35lbs 20 walking lunges 25 double undersPost rounds completed to beyond the whiteboard.