A.

Dynamic Group Warm up

 

B.

Push press

In 15-20 min Establish a 3 rep max

 

C.

“LuRong WOD #4”

10 min time cap

For time:

50 Thrusters

50 Toes to bar

MEN
Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups
WOMEN
Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar
Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups
Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups
**If you did our “toes 2 bar” workout yesterday, feel free to take today as a rest day and perform the LuRong WOD #4 on your own on Thursday, Friday or Saturday.