Upper East Side

Warm up
3 sets:
10,8,6 Wall Balls
10,8,6 Deadlift (empty barbell)
10,8,6 Box Jumps

Prep

2-3 sets of 6-8 Deadlifts

Build to weight used for workout

Men’s options: 115, 105, 85
Women’s options: 75, 65, 55

Training (Met-Con)

“LuRong Living Paleo Challenge – WOD 1″

21-18-15-12-9-6-3 reps for time:
Wall Ball (20# to 10′ target/14# to 9′ target)
Deadlift (115/75)
Box Jump (24/20)

There is an 18 minute time cap on this workout.

Post time to comments.

Scaling

LuRong Living Challenge participants, choose one of the scaling options accordingly. If scaling any of the movements, you must scale all of them.

Level 2:

Wall Ball: No scaling
Deadlift: 105#/65#
Box Jump: 20″/16″

Level 1:

Wall Ball: 12#/8#
Deadlift: 85#/55#
Box Jump: 16″/12”

If not participating in Challenge, scale any of the movements (not necessarily all) accordingly.