LURONG WOD #1
8 Minute AMRAP
8 Burpee Box Jump Overs
8 Power Cleans
8 Thrusters
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Level 3: 30/24 inches AND 95/65. MUST JUMP.
Level 2: 24/20 AND 75/55. STEP UPS ALLOWED.
Level 1: 20/14 AND 45/35. STEP UPS ALOWED.
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Masters (40-49)
Level 3: 24/20 AND 95/65. MUST JUMP
Level 2: 24/20 AND 75/55. STEP UPS ALLOWED.
Level 1: 20/14 AND 45/35. STEP UPS ALLOWED.
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Masters + (50+)
Level 3: 24/20 and 75/55: MUST JUMP
Level 2: 20/14 and 65/45. STEP UPS ALLOWED.
Level 1: 20/14 AND 35/15. STEP UPS ALLOWED.
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Expect about equal time spent at the box and bar in this one. This will be a test of hip extension and lower body stamina and mental will power. That bar won't ever be heavy, you'll just be tired. Focus on efficient and proper technique from the beginning, you'll be glad you did in those last 2 minutes.