Thursday September 26, 2013

Strength:  5×3 Squat Clean @ 75%

LuRong WOD #3
5 Rounds of Descending Hang Power Cleans & Ascending Shuttle Sprints
R1 – 10 HPC & 20m sprint
R2 – 8 HPC & 40m sprint
R3 – 6 HPC & 60m sprint
R4 – 4 HPC & 80m sprint
R5 – 2 HPC & 100m sprint

*Sprints are in 10m increments; BOTH feet must pass the line and BOTH hands must touch the line
**5 minute cap

Lvl 3 – (135/95)
Lvl 2 – (95/65)
Lvl 1 – (65/45)

After LuRong WOD:
EMOM for 7 Minutes:
12 Slam Balls (50/30)

Cool Down:
Row 750m – relaxed pace