Monday October 27, 2014

WOD: Re-test Lurong Challenge Benchmark #1

Adv: Level III (3)

4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165/115 lb Back Squat
1 Minute Rest
1 Minute- 135/95lb Shoulder to Overhead

Int: Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115/80 lb Back Squat
1 Minute Rest
1 Minute- 95/65lb Shoulder to Overhead

Beg: Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest

1 Minute- 65/45 lb Shoulder to Overhead