9/18/13...WOD

Warm up:TC Skill/Strength:

  • Clean Mech.
  • 1 Squat Clean-> 2 Thrusters EMOM For 12 MINS

WOD:

FOR TIME:

LuRong WOD #3

*5 MIN Time CAP*

Round 1

10 Hang Power Cleans 135/95

20 Meter Sprint

Round 2

8 Hang Power Cleans 135/95

40 Meter Sprint

Round 3

6 Hang Power Cleans 135/95

60 Meter Sprint

Round 4

4 Hang Power Cleans 135/95

80 Meter Sprint

Round 5

2 Hang Power Cleans 135/95

100 Meter Sprint