WOD Monday

Lurong Challenge WOD #2:
7min AMRAP
-500m Row (Every 10m = 1 rep)
-25 Thrusters
-15 C2B Pull-ups

Same standards for all athlete (Open, Masters, Masters +) at each level:
L3: 45/35# & C2B
L2: 45/35# & Pull-ups
L1: 35/15# & Ring Row
**Treat this as a sprint, very minimal breaks!

Skill Work
EMOM x 15min:
(5 Rounds)
1. 40 DU**
2. 10 Pistols
(alternating)
3. 1 Rope Climb
Rx+ Unbroken DUs & Legless Rope Climb
S1 2 Rope Pulls
(Standing to Laying to
Standing Position)
**If athlete does not
have DUs, they should
attempt/practice DUs
for 1 min

Congrats Bray and Heather!