November 4, 2013

By November 3, 2013 wod No Comments

Workout of the Day
Lurong WOD#3
5 MIN CAP
10-8-6-4-2
Hang Power Clean
20m-40-60-80-100
Shuttle Sprints

Men 135/95/65#
Women 95/65/45#

then

3RFT
25m OH Lunges 45/25#
25 Release Pushups
25 Situp Ball Slams 30/20#

Post your scores to the Whiteboard.

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