Wednesday 6NOV13

This is the last LuRong WOD!

The LuRong Living Original REMIX (compare to 24SEP13)

12min time cap to complete:
100 burpees
100 kettlebell swings

The athlete may break up the movements and rep scheme in any order they choose.

Movement Details – Men
Level III (3)
100 – 53 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level I (1)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees No Press

Movement Details – Women
Level III (3)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees
Level I (1)
100 – 15 lb Kettlebell Swings (we will use an 18# KB)
100 – Burpees No Press

*Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
*A completed workout is 200 reps total.

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