Monday, September 26, 2016

 In WOD

Warm Up: 6 Minute AMRAP

10 Jumping Squats

10 Sit Ups

10 Calorie Row

10 Push Ups

Weightlifting:  Power Snatch

3 X 3 @ 80%

3 X 3 @ 85%

Strength:  Back Squat

3 X 3 @ 80%

3 X 3 @ 80%

WOD:  LuRong Challenge 3

16 Minute Time Cap

Race the Clock in this descending order couplet:

10,9,8,7,6,5,4,3,2,1

Hang Squat Clean Thrusters

Bar Facing Burpees

L3 Open 95/65  Masters 95/65 Masters + 75/55

L2 Open 75/55  Masters 75/55  Masters + 65/45

L1 Open 45/35  Masters 45/35  Masters + 45/35

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