Main – CrossFit
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
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.
This is WOD 8 for Lurong and you must perform it at the same level that you did WOD 1
Overhead Squat (5,5,5 THEN MAX REPS @ 80%)
