LuRong WOD #5

Tuesday, October 8, 2013

Strength

OTM 6

1 Squat Snatch- 2 OHS

WOD

LuRong WOD #5: Ascending and Descending Ladder

10 Power Snatches (115/80)
20 Pull Ups
30 Box Jumps (24/20)
40 Kettle Bell Swings at (53/35)
30 Box Jumps at (24/20)
20 Pull Ups
10 Power Snatches (115/80)

*15 Minute Time Cap

If you are doing the LuRong Paleo Challenge the scaling options are as follows:

L2: Snatch (95/65), Box Jump (20/16), everything else remains the same

L1:

10 Power Snatches (45/30)
20 Ring Rows
30 Box Jumps (16/12)
40 Kettle Bell Swings (35/25)
30 Box Jumps (16/12)
20 Ring Rows
10 Power Snatches (45/30)

My favorite CrossFit video in awhile!  You are all beautiful.

“Beauty is measured in joy, and in pride.”

1970-01-01

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