wednesday 10.24

IMG 1966Skill:

           front squat


        front squat: 5rm 


Lurong Challenge WOD 4      

12 amrap

         30 burpee box jumps (30/24)

         30 ohs (115/80)

         30 t2b

         10 muscle ups


scaled: 30 burpee box jumps (20/16)

           30 ohs (45/30)

           60 ab mat sit-ups

                                                                40 pull-ups

                                                                40 dips


“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”

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