5.14.2015

By

SWOD

Max Height Box Jump

WOD

LURONG SUMMERTIME CHALLENGE TEST BENCHMARK

Part A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

Athletes must then rest for 3 minutesbefore moving on to Part B.

Part B- 3 Minute AMRAP:

Movement Details - Men

Level III (3)Part A- 5 Minute AMRAP of:5 Box Jump Overs at 30 inches10 Toes to Bar3 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 155 lbs.

Level II (2)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 24 inches10 Knees to 903 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 95 lbs.

Level I (1)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 16 inches10 Ab-Mat Sit Ups3 Minute RestPart B- 3 Minute AMRAP of:Ground to Overhead at 55 lbs.

Movement Details - Women

Level III (3)Part A- 5 Minute AMRAP of:5 Box Jump Overs at 24 inches10 Toes to Bar3 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 105 lbs.

Level II (2)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 16 inches10 Knees to 903 Minute RestPart B- 3 Minute AMRAP of:Squat Clean Thrusters at 65 lbs.

Level I (1)Part A- 5 Minute AMRAP of:5 Box Jump Overs* at 10 inches10 Ab-Mat Sit Ups3 Minute RestPart B- 3 Minute AMRAP of:Ground to Overhead at 35 lbs.

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