LuRong Final Retest and Measurements

Thursday, November 7, 2013
WOD, Part One:
LuRong Retest #3: The Hang Power Clean Sprint
Round 1
10 Hang Power Cleans (135/95)
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint
Level 2: 95/65
Level 3: 65/45
For Sprints:
The athlete must start from behind the first measured out line. He or she must then sprint across the opposing line. Both feet must clearly cross the line as well as a two handed touch must take place to the line each way
Part Two:
Tabata Double Unders
Tabata Plank
Tabata Squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. There is no score for the plank interval.
For those doing the LuRong Challenge- we will be taking measurement Thursday-Sunday, please make sure you get them done and submit them by Sunday!  Great job to everyone over this journey!  Keep up the great work!!!

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