WOD MONDAY

MetCon
1K Row For Time

Lurong Challenge WOD #6: Benchmark Re-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

Mobility
-Frog Pose
-Runner’s Lunge
-Foam Roll Hamstrings

Core Cashout
3 Sets:
-20 GHD Sit-ups
-30 sec Side Plank each side