WOD…Oct 25th…Lurong #7!

By October 24, 2013 wod No Comments

Strength – Dead Lift – 20 minutes to find 1 rep max – w/u – 10 (bar) – 8 (40%) – 5 (50%) – 2 (70%) – 1 (90%)

WOD

20 Min Time Cap:

Ascending Ladder of

Burpees

Front Squat – 95/65#

Push Press – 95/65#

Farmer Carry – 24/16K (depending on number of people, may have to use dumbells and bumper plates)

Ending with a Finisher

The rep sequence is as follows: 3 – 5 – 7 – 11 – 13

The farmers carry is for 100 meters each round

The finisher is 1 set of 13 Burpee Muscle up/Burpee Pull-up/Burpee over Barbell

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