SWOD

3 Position Clean (High, Hang, From Ground)

1x65% 1x75% 4x @ 80%

Go for a one rep max!

WOD

LURONG LIVING SUMMERTIME CHALLENGE WOD

Jump and Swing

This is timed workout of the following movements:

• 50 Kettlebell Swings
• 50 Box Jumps
• With a 10 minute time cap
• Athletes may partition the reps however they want

Movement Details - Men

Complete all reps for time, broken up anyway.

Level III (3)50 American Kettlebell Swings at 70 lbs50 Box Jumps at 30 inches

Level II (2)50 American Kettlebell Swings at 53 lbs50 Box Jumps* at 24 inches

Level I (1)50 Russian Kettlebell Swings at 35 lbs50 Box Jumps* at 20 inches

Movement Details - Women

Complete all reps for time, broken up anyway.

Level III (3)50 American Kettlebell Swings at 53 lbs50 Box Jumps at 24 inches

Level II (2)50 American Kettlebell Swings at 35 lbs50 Box Jumps* at 20 inches

Level I (1)50 Russian Kettlebell Swings at 18 lbs50 Box Jumps* at 16 inches

SPARTAN WOD OPTION

Run 1 Mile

25 Strict Pullups

400 Meter Overhead Plate Carry 45/25

500 Meter Row

50 Wall Balls 20/14

400 Meter Wall Ball Carry