9.18.2014

SWOD

SNATCH GRIP DEADLIFT

2×4 @ 90% of your snatch max

2×4 @ 100%

WOD

Timed:

1000 meter row

then

12-9-6

SDHP 53/35

Wall Balls 20/16

OHS 135/95

Lurong Living Paleo Challenge WOD 2

“The Olympian”

9 Minute AMRAP

20 Ground to Overhead

7 Bar Facing Burpees

15 Ground to Overhead

7 Bar Facing Burpees

10 Ground to Overhead

7 Bar facing Burpees

5 Ground to Overhead

7 Bar Facing Burpees

AMRAP Ground to Overhead

ON EACH LEVEL OF THE GROUND TO OVERHEAD YOU INCREASE YOUR WEIGHT

Level 1 weights are as follows:

20/14 Pound med ball; 45/35; 65/45; 95/65; 115/85

Level 2 weights are:

65/45; 75/55; 95/65; 135/95; 155/105

Level 3 weights are:

95/65; 135/95; 155/105; 185/135; 225/155

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