WOD…Oct 18th..LuRong!

By October 17, 2013 wod No Comments

Strength – Deadlift – 10 bar only, 8 @ 40%, 5 @ 50%, 3 @ 70%, 2 @ 85%, 3 x 1 @ 95%

Make sure to give yourself 90-120s of rest between single attempts even if you feel ready sooner.

LuRong Challenge WOD #6

12 Min Time Cap:

Double Under Buy in – 100 or 100 singles

5 Rounds of:

10 – Power Cleans – 145/100# – sub 125/85# or 75/55#

10 – Ring Dips – sub hand release push-up or knee hrpu

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