Upper East Side

Warm up
400 meter run
2 Mins Foam each Leg
2 Mins LAX Ball each Scapula
Dynamic stretches and mobility
Hips and shoulders

Training (Endurance)
1 Mile Repeats
Work to Rest 1.1 Ratio
Run 1 mile then rest as long as it took you to run it. repeat.

1K row Repeats
Work to rest 1.1 Ratio
Row 1K Meters then rest the same amount of time it took you to row.
Repeat.

Performance
2Rounds for time
200 Meter ski
400 Meter row
600 Meter run

Lurong Living Paleo Challenge WOD #5

Movement Details – Men
Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 125 lbs
10- Hand Release Push Ups
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups
Movement Details – Women
Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 100 lbs
10- Ring Dips
Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 85 lbs
10- Hand Release Push Up
Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups