Monday, October 24, 2016

Monday, October 24, 2016

WARM UP - Coach's choice


WOD - Lurong Complex Re-test

    8 Min AMRAP

  • 5 Deadlifts
  • 4 Hang Power Cleans 
  • 3 Front Squats
  • 2 Shoulder to Overhead
  • 1 Ground to Overhead

               * See Lurong Challenge Website for your weight. 

FINISHER -  4 RNFT

  • 10/7 Strict or Weighted Pull Ups
  • 25 GHD Sit Ups
  • 20 GHD Weighted Hip Extensions

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