LuRong WOD3

LuRong WOD3


Strength:

Overhead Squat, 5-3-1

Sport Strength:

15 Min Establish 1 RM

WOD:

"LuRong WOD 3"
10 Hang Power Cleans (135/95)
20 M Sprint
8 Hang Power Cleans
40 M Sprint
6 Hang Power Cleans
60 M Sprint
4 Hang Power Cleans
80 M Sprint
2 Hang Power Cleans
100 M Sprint
*If doing the challenge this is a 5 Min Time Cap. All other athletes complete the entire WOD with no time cap.

Daily Challenge:

Hollow Rock Holds, 3 x :30 sec

Mobility:

Death Stretch, Childs Pose

Get Your Results Posted to Comments!

3 comments (Add your own)

1. Joey wrote:
Snatch - 3@135#, 1@150#, 1@160#, 1#170#, 1@180#

HBBS - 3x5@250#

Lurong 3/Class WOD - 2:42

Fri, September 27, 2013 @ 8:09 PM

2. Lisa wrote:
Lurong 3 - 4:32 Level 2 65# hang clean (favorite cf move!)

OHS 85# pr

Very happy to finish under time cap :)

Sat, September 28, 2013 @ 11:40 AM

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