Workout 2.1.16

Nickname: Lurong WOD 3

Warm-up

  • 5┬áMin EMOM
  • 5 Burpees
  • 4 Squats
  • 3 Strict HSPU’s/ barbell shoulder press

Buy In

  • Max Height Box Jump (Distance)
  • Max Height Box Jump

WOD

If you’re doing the Lurong Challenge…be sure to choose one of the Levels below. Everyone else can scale off the RX standards

  • Metcon (Time)
    4 Rounds for Time
  • 10 Toes to Bar | Knees to 90 | Sit Ups
  • 10 Snatches | Ground to Overhead
    L3 135/95
    L2 95/65
    L1 65/45 ground to overhead
  • L3 TTB
    L2 K290
    L1 Sit-ups

Cashout

  • Metcon (Calories)
  • 2 Min Max Calorie Row

Feature Video

Cloud 9 Teen Camp