9.15.2014

SWOD
3X10 BACK SQUAT @70%
REST :60 BETWEEN SETS

WOD
3 ROUNDS
1 MINUTE REST BETWEEN ROUNDS
10 MU
20 THRUSTERS 115/75
30 DU

For those of you signed up for the Lurong Living Paleo Challenge you will need to complete this WOD.

Lurong Living Paleo Challenge Benchmark WOD #1

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

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