10/23/13..WOD
Warm up: TC with 10-15 MINS Shoulder MOBILITY.
WOD:
Lurong# 7
20 Min Time Cap:
Ascending Ladder of
- Burpees
- Front Squat
- Push Press
- Farmer Carry
Burpees Front Squats 95/65 Push Press 95/65 Farmer Carry at 53/35 Finisher: Burpee Muscle Ups
The Rep Sequence
Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)