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
Lurong WOD 2013.4 (Time)
OR OPTION 2
10 Min Time Cap:
50 Thrusters
50 Toes-to-Bar
The athlete must complete all 50 Thrusters before moving on to the next movement. There will be 1 second added to your time for each rep not completed in the 10 min AMRAP
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
15 T2B
200m Run
15 Thruster 95/65
200m Run
Front Squat (5@75%, 3@85%, 1+@95%)
