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)