cfw 5 (No Measure)
Group Dynamic Outside “Coaches Choice”
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up
Metcon (Weight)
Last Change to makeup Lurong WOD 3
20 min EMOM
Even: 4 DL 225/155+10m Walking Lunge
Odd: 10 Wallball+60m Sprint (6x10m)
Rx+ 275/195
