6.4.2015

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SWOD

10 Minutes of Handstand Work

-OR-

6×2 Front Squats @ 80%

WOD

LURONG LIVING CHALLENGE WOD

Summer Crush

This is timed workout with a 30 Cal Row Buy in and then 3 Rounds of the following movements:

  • Hand Stand Push Ups- Level 3
  • Hand Release Push Ups- Level 2
  • Knee Hand Release Push Ups- Level 1
  • & Deadlifts

Movement Details – Men

Buy In of a 30 Calorie Row and then 3 Rounds of :

Level III (3)
10 Deadlifts at 225 lbs
10 Hand Stand Push ups
Level II (2)
10 Deadlifts at 155 lbs
10 Hand Release Push ups
Level I (1)
10 Deadlifts at 95 lbs
10 Knee Hand Release Push Ups

Movement Details – Women

Buy In of a 30 Calorie Row and then 3 Rounds of :

Level III (3)
10 Deadlifts at 185 lbs
10 Hand Stand Push ups
Level II (2)
10 Deadlifts at 135 lbs
10 Hand Release Push Ups
Level I (1)
10 Deadlifts at 65 lbs
10 Knee Hand Release Push Ups
SPARTAN WOD OPTION
30 Burpee Buyin
5 Rounds
400 Meter Run
1 Tire Flip
10 Toes to Bar
5 Pullups and then straight into a bar muscle up
1 Rope Climb

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