Lurong WOD #4

September 30, 2014WOD

CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Weightlifting

Power Snatch + Overhead Squat (Establish 2RM for Complex )

Weightlifting

Metcon (AMRAP – Reps)

For total reps:

9 Thrusters

27 Double Unders

11 Thrusters

33 Double Unders

13 Thrusters

39 Double Unders

and so on…

L1 55/35 – singles

L2 75/55 – doubles

L3 95/75 – doubles

This workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Each repetition of Thrusters and each Double/Single Under is worth 1 rep.