cfw4 (No Measure)
3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion
Shoulder Press (5@65%, 5@75%, 5+@85%)
Lurong WOD 2013.2 (Time)
12 Min Time Cap:
100 Burpees
100 Kettlebell Swings
The twist: Athletes can break up the exercises and REPS in any order they choose.
