5.12.2015

THE LURONG LIVING SUMMERTIME CHALLENGE TEST WOD WILL BE PROGRAMMED THIS THURSDAY. IF YOU ARE IN THE CHALLENGE AND YOU CAN’T MAKE IT THURSDAY BE SURE TO COME IN AND GET THE WOD DONE BEFORE THE DEADLINE NEXT WEDNESDAY.

SWOD

8 Min EMOM

EVEN: 4 Deadlifts @ 75%

ODD: Hold bar for 30 seconds

WOD

2 Rounds

30 Bar hopping Burpees

20 Sit Ups

10 Clean and Jerks 155/105 comp= 185/125 (This must be a squat clean)

400M Run

SPARTAN WOD OPTION

You will need a watch or a stop watch for this.

Run for 30 minutes. Every 3 Minutes stop and do 10 Jumping Lunges (Each time your knee touches it counts as a rep) and 10 Air Squats. Your score is the distance you accomplish in 30 minutes.

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