Warm-up
3 Wall Walks
10 Dislocates
15 Overhead Squats
400m Run
15 Overhead Squats
10 Dislocates
3 Wall Walks
MetCon
"Lurong Challenge WOD 3"
RX (Level 3)
For Time: (16min. cap)
10 down to 1
Hang Squat Clean Thrusters, 95/65lbs
Bar Facing Burpees
SCALED (Level 2)
For Time: (16min. cap)
10 down to 1
Hang Squat Clean Thrusters, 75/55lbs
Bar Facing Burpees
LITE (Level 1)
For Time: (16min. cap)
10 down to 1
Hang Squat Clean Thrusters, 45/35lbs
Bar Facing Burpees
Cool Down
Couch Stretch, 3min./side
Strength/Skill
Make up a lift you missed earlier in the week
A. "OLY Total"
Find 1RM Snatch/Find 1RM Clean & Jerk
B. Find 1RM Push Press
C. "Power OLY Total"
Find 1RM Power Snatch/Find 1RM Power Clean
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
