Part 1:

For Time:

3 Rounds

15 Bar Facing Burpees

30 Double Unders

Part 2: 

LURONG CHALLENGE WOD #4 

For Time (Level III):

15 Deadlifts (275/215)

5 Muscle Ups

12 Deadlifts 

4 Muscle Ups

9 Deadlifts

3 Muscle Ups

6 Deadifts

2 Muscle Ups

3 Deadlifts 

1 Muscle Up

*6 Minute Cap (Lurong Only)

*10 Minute Cap (Non-Lurong)

________________________________________

Level II and I

15-12-9-6-3

Deadlifts 

Dips 

Level II: (185/135) and Straight Leg Dips

Level I: (115/75) and Bent Leg Dips

*6 Minute Cap 

 


 

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