Strength
On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat
Conditioning
Lurong Benchmark WOD
ALPHA
9:00 AMRAP
100 DUs
30 KB SDLHP (53/35)
30 Burpees over the KB
30 Wall Balls (20/14)
30 Chest to Bar Pull-ups
BRAVO
9:00 AMRAP
200 SUs
30 KB SDLHP (35/26)
30 Burpees over the KB
30 Wall Balls (14/10)
30 Jumping C2B
CHARLIE
9:00 AMRAP
200 SUs
30 KB SDLHP (26/20)
30 Burpees over the KB
30 Wall Balls (10/8)
30 Jumping Pull-ups
