WOD MONDAY

Running Intervals
For Time:
-800m RUN
-1 min REST
-400m RUN
-30 sec REST
-200m RUN

Lurong Challenge WOD #5:
For Time:
-2 Squat Clean & Jerk
-1 Ring Muscle-Up
-4 Squat Clean & Jerk
-2 Ring MU
-6 Squat Clean & Jerk
-3 Ring MU
-8 Squat Clean & Jerk
-4 Ring MU
-10 Squat Clean & Jerk
-5 Ring MU
**14min Hard Time Cap

Weights/Standards written in order: Open; Masters; Masters +
L3: 165/115; 165/115; 155/105 & C2B (1,2,3,4,5 Rep scheme)
L2: 135/95; 135/95; 115/85; & Pull-ups for all athletes (2,4,6,8,10 Rep scheme)
L1: 65/45; 65/45; 55/35 (Power or Squat Clean for all athletes); & Ring Rows

WELCOME GRIFFIN EVANS!!