“wednesday 9.18.13”IMG 5642

Warm-up:

          dynamic

WOD:

  

WOD 2- The LuRong Living Original Remix

      

12 Min Time Cap:

  • 100 Burpees 
  • 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.


Movement Details - Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees
Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

Movement Details - Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press


Strength:

bench press: 4x8

kb row: 4x8

"Movement is a medicine for creating change in a person's physical, emotional, and mental states. "

-Carol Welch


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