Part 1:
10-12 Minutes to work on:
Muscle Ups/Pull Ups/Dips
*We will have options to choose from, most can view this is a strength session (Strict Pull Ups/Ring Rows/Weighted Rows)
Part 2:
LURONG WOD #2
7 Minutes
30 Deadlifts
60 Wall Balls
90 Double Unders
in remaining time:
Max Rep Bar Muscle Ups/Pull Ups/Ring Rows
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Level 3: 225/135…20/14…90 DU…Bar Muscle Ups
Level 2: 135/85…14/10…45 DU or 90 Singles…Pull Ups
Level 1: 95/55…14/10 to 9 ft/8 ft…90 singles…Ring Rows
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M Level 3: 185/105…20/14…90 DU…Bar Muscle Ups
M Level 2: 115/95…14/10…45 DU or 90 singles…Pull Ups
M Level 1: 95/55…14/10 to 9/8 ft…Ring Rows
___________________________
M+ Level 3: 155/95…14/10…90 DU…Chest to Bar Pull Ups
M+ Level 2: 95/55…14/10 to 9/8 ft…45 DU or 90 Singles…Pull Ups
M_ Level 1: 75/45…14/10 to 8 ft/7 ft…90 Singles…Ring Rows