WOD…Oct 11th…LuRong #5!

By October 10, 2013 wod No Comments

Strength – Deadlift – 10 bar only, 8 @ 40%, 5@ 50%, 3 @ 70%, and 5 x 2 @ 90%

WOD

15 Min Time Cap:

Ascending and Descending Ladder

 10 – Power Snatch – 115/80#

20 – Pull Ups

30 – Box Jumps – 24/20″

40 – Kettle Bell Swings – 24/16k

  • 30 – Box Jumps – 24/20″
  • 20 – Pull Ups

10Power Snatch – 115/80#

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