Friday November 8, 2013

LuRong WOD 10
10 Hang Power Cleans (Lvl 3 – 135/95; Lvl 2 – 95/65; Lvl 1 – 65/45)
20m sprint (10m shuttle sprints)
8 HPC
40m sprint
6 HPC
60m sprint
4 HPC
80m sprint
2 HPC
100m sprint

*5 minute time cap

Post-WOD Strength:
OTM for 10 minutes – 5 Thrusters (95/65), 5 Deadlifts (225/155)

[Competitor’s weight 115/75, 275/185]

Post-WOD Endurance:

Tabata Row for Calories

Cool Down:
4 Rnd Tabata Flutter Kicks