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Friday


This workout has been developed in collaboration with Neal Maddox to be a dynamic push for you physically and mentally. The workout will test you mentally especially in the rounds of 8 and 7. You will want to put the bar down and to take extra breaths during your bar facing burpees. The rep scheme provides a reward for those athletes who are willing to push themselves just a bit further than they think they are capable of.

Athletes, pick a skill level that you can perform all Hang Squat Clean Thrusters efficiently (as few of breaks per round as possible- unbroken is the goal).

** Do not forget to post your workout to the Lurong Website for Validation**

WOD for 9/30/2016

LURONG WOD 3

10-9-8-7-6-5-4-3-2-1 OF:

HANG SQUAT CLEAN THRUSTERS

BAR FACING BURPEES. 95/65


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Monday through Friday                   
5:00am to 6:00am

6:00am to 7:00am                      
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

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3:30pm to 4:30pm                      
4:30pm to 5:30pm  

5:30pm to 6:30pm          
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9:00am to 10:00am
10:00am to 11:00am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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