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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