Lurong WOD #1

Tuesday, September 16, 2014

Strength/Skill

EMOM 12

Odd Minutes: 3 Push Jerks
Even Minutes: 30 Double Unders

WOD

Lurong WOD #1 “The Capacity Test”

AMRAP 13

• 4 Minutes of Max Calorie Row
• 1 Minute Rest
• 3 Minutes of Chest to Bar Pull Ups
• 1 Minute Rest
• 2 Minutes of Back Squats (165/115)
• 1 Minute Rest
• 1 Minute of Shoulder to Overhead (135/95)

Scaling Options for Challenge Participants:
Level II: Row/Pull Ups/ Back Squats (115/80), Shoulder to OH (95/65)

Level I: Row/Jumping Pull Ups/ Air Squats/ Shoulder to OH (65/45)