Monday September 23, 2013

LuRong week 1 is in the books!  Hope everyone was able to stay clean for their first week.  For this week, we will be programming LuRong WODs 2 and 3 on Tuesday and Thursday, respectively.

Today is our repeat of “Nancy” from back on May 24th.  Check the picture of the whiteboard below for your previous time if you didn’t write it down.

Strength:  5×3 Push/Split Jerk @ 75%

WOD
“Nancy”
5 Rounds
Run 400m
15 OHS (95/65)

*20 minute cap

Cool Down:
Banded Hip Mob & foam roll thighs