Lurong Challenge Begins today.
If you have yet to be weighed and measure please have a coach do so before class today. Please be there at least 10 minutes early.
3 Rounds: 5 Inch Worms 10 Jumping Pull-ups 15 Sit-ups 10 BB Front Squats 5 Traveling Runners Stretch (5R, 5L)
For those sake of those doing the Lurong Challenge the WOD will done before skill/strength work.
Lurong Challenge WOD BENCHMARK: THE NEW YEAR TEST
7 Minute AMRAP:
5 Front Squats 7 Bar Facing Burpees
Movement Details - Level 3 5 Front Squats at 155/115 lbs 7 Bar Facing Burpees Level 2 5 Front Squats at 95/65 lbs 7 Bar Facing Burpees Level 1 5 Front Squats at 65/35 lbs 7 Bar Facing Burpees One footed jumping or steppingover the bar is permitted for Level 1 only.
3 Rounds: 3 Rope Climbs 3 Turkish Get-ups AHAP (3R,3L)