Wednesday 20NOV13

So the Lurong Living individual rankings are finally in!

The rankings are based on how clean each athlete ate, how they performed on WODs 4-7, if they achieved their personal goals and how much they improved on WODs 1-3.

While congratulations to everyone who participated special congrats to James, Lidijia, Erin, Allie and Heather for being in the gym’s top 5!

Split Jerk (from the racks)
5×3 @ 70% of 1RM (refer to 5NOV13)

Snatch Grip Deadlift @ 2″ Deficit
5×7: go heavy but not for a max

Then.

For time:
5 Wall climbs
10 Pull-ups
15 Walking Lunge w/ KB  (2-for-1)
20 Kettlebell Swings 53/35
100 Double-Unders
20 Kettlebell Swings 53/35
15 Walking Lunge w/ KB (2-for-1)
10 Pull-ups
5 Wall climbs

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