Deadlift
4-4-4-4-4
Tabata - Alternating Movements
Toes to Bar
Push-ups
Kettlebell Sumo Deadlift High Pull (24/16 kg)
20 Second Work / 10 Seconds Rest at Each Station
24 Rounds Total (8 Rounds at Each Station)
Thursday - 10/27/16
Wednesday - 10/26/16
5 Minutes: Max Unbroken Double Unders
Lurong Performance WOD (compare to 5/17/2013)
Athlete must complete 3 burpees after each trip up
Score = Total Double Unders
4 Rounds - For Time (20 Minute Cap)
10 Sit-ups
15 Burpees
20 Russian Kettlebell Swings (24/16 kg)
25 Air Squats
Rx1 = 10 Burpees
Rx3 = 5 Rounds
