September 20th 2013

HAPPY BIRTHDAY PORKCHOP!!!
7am and 4pm Strength
Build to a 2RM Front Squat
Warm Up

A) Warm Up on the Board
OR
B) 5×2 Hang Snatch + Full Snatch
WOD
LuRong Challenge WOD 3
For time:
10 Hang Power Cleans
20 Meter Shuttle Sprint
8 Hang Power Cleans
40 Meter Shuttle Sprint
6 Hang Power Cleans
60 Meter Shuttle Sprint
4 Hang Power Cleans
80 Meter Shuttle Sprint
2 Hang Power Cleans
100 Meter Shuttle Sprint
Level 3
135, 95
Level 2
95, 65
Level 1
65,45
All sprints remain the same. Its 10m out, 10m back