Tuesday 15OCT13

We’re halfway through the LuRong Living Paleo Challenge! Only four more weeks to go, team! Keep up the hard work.

Team, as with all the LuRong WODs, there is no mixing and matching between skill levels. This is intentional, as the WODs are designed as a test of your overall fitness. This might be frustrating, but the goal is to come away from the workouts with a better understanding of our strengths and weaknesses. Through practice and dedication, CrossFit allows us to become well-prepared for anything life might put in our path.

LuRong WOD #6

12min time cap:

Double-under buy-in +
5 rounds of:
Power Cleans
Ring Dips

Men’s Levels
Level I (1)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 75 lbs
10 – Knee Hand Release Push Ups

Level II (2)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 125 lbs
10 – Hand Release Push Ups

Level III (3)
100 – Double Unders
+
5 Rounds of:
10 – Power Cleans at 145 lbs
10 – Ring Dips

Women’s Levels
Level I (1)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 55 lbs
10 – Knee Hand Release Push Ups

Level II (2)
100 – Single Unders
+
5 Rounds of:
10 – Power Cleans at 85 lbs
10 – Hand Release Push Up

Level III (3)
100 – Double Unders
+
5 Rounds of:
10 – Power Cleans at 100 lbs
10 – Ring Dips