Monday, September 19, 2016

 In WOD

Warm Up:  2 Rounds

20 Double Unders (X 3 Singles)

10 Pull Us

10 Push Ups

10 Burpees

Weightlifting:  Snatch

2 X 3 @70%

2 X 2 @75%

2 X 1 @80%

Strength:  Front Squat

2 X 3 @ 70%

2 X 2 @ 75%

2 X 1 @ 80%

WOD:  LuRong WOD #2

8 Minute AMRAP

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder To Overhead

1 Ground To Overhead

L3 Open 185/125 Masters 135/85 M+ 115/65

L2 Open 135/85  Masters 115/65  M+ 95/55

L1 Open 65/35  Masters 45/35  M+ 45/35

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