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)