3 rounds, not for time

Single leg, single arm DB press x10 ea.(DB in right arm, left leg up – vice versa)

Box jump x7 (step down)

Strict toes to bar/ leg lifts x10-12



“LuRong WOD #2”

For time:

100 Burpees

100 Kettlebell swings

*There wil b a 12 min time cap on this workout. You can partition your reps however you like, as long as you complete all 100 reps of each exercise.

**If you are doing The LuRong Paleo Challenge,  you should know which level you are doing in regards to KB weight and style of burpee). Make sure you are educated on how this workout is scored so you can input your challenge results correctly.



Spend 10 min working on Muscle-ups/C2B pull-ups/Ring dips/Dips

*Choose 1 or 2 to practice