cfw 2 (No Measure)
500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side
Front Squat (5@65%, 5@75%, 5@85%)
Week 13 add 30lb to the base wt from week 1
Lurong WOD 2013.1 (Time)
18 Min Time Cap:
21-18-15-12-9-6-3 of:
Wall Balls 20/14
Deadlifts 115/75
Box Jumps 24/20
If you are doing the Challenge make sure to know what level you are.
