WOD - THURSDAY, SEPTEMBER 26TH 2013

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL HANG POWER CLEANS
20 FRONT SQUATS (BAR) IF DOING THE STRENGTH

* IF YOU ARE PARTICIPATING IN THE LURONG CHALLENGE YOU WILL BE DOING WOD #3...ALL MEASUREMENTS AND SCORES OF THE 3 WODS MUST BE SUBMITTED BY SUNDAY SEPT. 29TH BY 11:59PM

ENDURANCE
750M ROW X 3 - REST 2 MIN

OR

STRENGTH
5X5 FRONT  SQUAT @ 83% OF 1RM

GROUP WOD

10-8-6-4-2 - HANG POWER CLEANS (185/105)

200M RUN

LURONG CHALLENGE WOD #3

5 MINUTE TIME CAP

ROUND 1

10 HANG POWER CLEANS (135/95) (95/65) (65/45)

20 METER SPRINT

ROUND 2

8 HANG POWER CLEANS

40 METER SPRINT

ROUND 3

6 HANG POWER CLEANS

60 METER SPRINT

ROUND 4

4 HANG POWER CLEANS

80 METER SPRINT

ROUND 5

2 HANG POWER CLEANS

100M SPRINT

** EVERY HANG CLEAN NOT COMPLETED IN 5 MIN = 1 SEC PENALTY.

*** EVERY 10M INCREMENT NOT COMPLETED IN 5 MIN TIME CAP = 5 SEC PENALTY

RESULTS FROM 9/25/13

PREP TEAM 2014 RESULTS