A)

Coaches choice

 

B)

LURONG WOD #7

Mens standards

Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell
Women’s standard
Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 25 lbs
Finisher: Burpee Over Barbell
Hey everyone the Halloween party is tonight! The party will start  at 8pm snacks and drinks will be taken care of. So come by in your costumes and LETS PARTY!!