Lurong Challenge WOD: Benchmark Test Monday September 18, 2017

Lurong Challenge WOD: Benchmark Test
Raising the Bar Test
9min AMRAP
-8 Lateral Bar Hop Burpees
-7 Cleans
-6 Front Rack Lunges
-5 Shoulder to Overhead

Weights written in order: Open, Masters, Masters +
L3: 135/95, 135/95, 115/75
L2: 95/55, 95/55, 65/45
L1: 65/45, 65/45, 45/35
**L1 athletes perform front squats instead of front rack lunges

Muscle-Up Practice (Bar or Ring)
Rx+ Complete:
1-2-3-4-3-2-1 unbroken sets
Rx EMOM X 10min
1 Muscle-Up
S1 Attempt 1st MU
S2 5 Sets:
-5 L-Sit Lift Offs on Low Rings (false grip)