Monday November 4, 2013

Happy Monday!  The last 2 LuRong WODs will be Wednesday and Friday this week.  Last week of the challenge!  Remember to start getting your post-LuRong measurement taken.  See Chris, Shara, or Shannon get your measurements taken.

Skill:  OTM for 10 minutes – 3 deficit HSPUs (use plates or paralletes)

WOD
Run 400m
Then…
5 Rounds
30 Wall Balls (20/14)
5 Power Cleans (155/105)

[Competitors PC weight 185/120]

*16 minute time cap

Cool Down:
2 Rounds
15 GHD Situps
15 Hip Extensions
50ft Walking Lunges