Wednesday, September 24

This guy killed the 30" Box Jumps at 6am!
This guy killed the 30″ Box Jumps at 6am!


Just a heads up…


1)  You need to have all 3 Lurong WODs and measurements and weight posted to the Lurong website by NO LATER THAN Sunday!!! If they are not in by then, we can’t validate and then your scores won’t be counted in the team total!!!


If you still have a WOD (or 2) to do, SUNDAYS ARE OPEN GYM!!! Come on in and get them done!!!


Any questions, please don’t hesitate to ask us! That is what we are here for!!!



2) Carly needs the T-shirt money! Please either give it to her (she’s a 5am-er) or give it to one of the coaches to give to her BY NO LATER THAN FRIDAY!!!! She says thanks! 🙂





500m Row

Banded Tricep

Pigeon Pose

Banded Ankle

20 Elevated Air Squats






10 Wall Climbs

1 Rope Climb

20 Burpee to Target

2 Rope Climbs

30 KB Taters (1.5/1)

3 Rope Climbs


4 Rope Climbs

50 Front Rack KB Walking Lunges

5 Rope Climbs