6.4.2015

By
10960102_10152821918681962_4943160094108082312_o

SWOD

10 Minutes of Handstand Work

-OR-

6x2 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:

Movement Details - Men

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

Level III (3)10 Deadlifts at 225 lbs10 Hand Stand Push ups

Level II (2)10 Deadlifts at 155 lbs10 Hand Release Push ups

Level I (1)10 Deadlifts at 95 lbs10 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 lbs10 Hand Stand Push ups

Level II (2)10 Deadlifts at 135 lbs10 Hand Release Push Ups

Level I (1)10 Deadlifts at 65 lbs10 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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