Jan 18, 2015

1-19-15 WOD

Lu Rong Challenge WOD
7 min AMRAP
5 Front Squats
7 bar facing burpee's

Level 1 155/115
Level 2 95/65
Level 3 63/35
(If an athlete is ding this challenge they must be Judged by a Level 1 coach, Make sure you are judged)
(If you are not doing the challenge then pick and appropriate load)

Challenge:
3 rounds
40 sec kb swings 53/35
20 sec rest
(Scale load as needed)
(If athlete is doing the Lu Rong Challenge get ready for the WOD!)

Note: Measurements Will be done on Tuesday the 20th

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