Wednesday, November 5

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Time to retest the first 3 Lurong WODs and see how you all progressed!!!!!!!

 

We will be retesting today, tomorrow and Friday!!! So make sure you get in to see your progress over the past 8 weeks!!!

 

 

Wednesday, November 5

 

 

Warmup:

 

500m Row

Banded Backpack

Samson Stretch

Banded Ankle

Dislocates

 

 

Strength:

 

Front Squat

1×5 @ 85% of 1 RM

 

 

WOD:

 

AMRAP 13 mins.

4 mins. max Cal row

1 min. rest

3 mins. pull-ups

1 min. rest

2 mins. Back Squats

1 min. rest

1 min. STOH

 

 

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Cashout:

 

AMRAP 8

10 KBS

20 Box Jump (30/24)

 

V – 2/1.5

JV – 1.5/1

FM – 1/.5