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BASIC :)


TIS THE SEASON FOR PUMPKIN PANCAKES!!! TAKEN AND SHARING WITH YOU FROM THE LURONG WEBSITE -

Pumpkin Pancakes (makes 6 servings) Whisk 12 eggs, 1 ½ cups canned pumpkin, 3 tsp. pure vanilla extract and 3 tbsp. pure maple syrup together. Sift 3 tsp. pumpkin pie spice, 3 tsp. cinnamon, and ¾ tsp. baking soda into wet ingredients. Melt 3 tbsp. ghee in large skillet over medium heat. Mix melted ghee into batter. Using that same skillet that should have leftover ghee greasing the pan, spoon batter into skillet to make pancakes of your desired size. Remember, this will make 6 separate servings for 3 days. When a few bubbles appear in pancakes, flip them over to finish cooking.

Calories: 247 Fat: 17.1g Carbs: 7.5g Protein: 13.2g

WOD for 9/23/2016

3X10 PLATE WALKS

3X3 SKIN THE CATS

LURONG WOD 2.

8 MIN COMPLEX.

5 DEADLIFTS.

4 HANG CLEANS.

3 FRONT SQUATS.

2 SHOULDER to OVERHEAD

1 GROUND 2 OVERHEAD.

LEVEL 3 - 185/125

LEVEL 2 - 135/85

LEVEL 1 - 65/35

**MASTERS LOOK AT YOUR LEVEL PER YOUR AGE**

Workout Details and Tips

The workout starts with the athlete standing next to a preloaded barbell.

At 3,2,1Go the athlete begins by performing 5 deadlifts. After completing the 5th deadlift the athlete can return to the hang position and begin their 4 hang cleans without returning the bar to the floor and bringing the bar back to the hang. For the 4th hang clean the athlete must stand completely with the bar in the front rack position before moving on to their 3 front squats. The 3rd front squat can transition into the 1st of 2 shoulder to overheads. The athlete finishes the round with 1 ground to overhead, before continuing on to the next round starting at 5 deadlifts.

Athletes, pick a skill level that you can perform all the movements and load requirements without compromising form or technique.


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