Tues 10/8/2013 WOD
Warm up
W an empty PVC pipe
2 sets of
10 Pass Thru’s
10 Over Head Squats
3 sets of
5 strict Pull ups (10 Ring rows)
10 Super mans
15 Hollow rocks
20 Jump Squats
Dynamic Stretches
Strength/Skill
EMOM for 6 mins
4 Hang Power Snatches (75/55)
Training (Met-con)
“LuRong Living Paleo Challenge – WOD 5”
For time:
10 Power Snatches (115/80)
20 Pullups
30 Box Jumps (24/20)
40 KB Swings (53/35)
30 Box Jumps
20 Pullups
10 Power Snatches
There is a 15 minute time cap. Scale accordingly.
Scaling
If you are not participating in the Challenge, scale each of the movements accordingly.
LuRong Living Paleo Challenge participants choose one of the scaling options below:
Level II
Power Snatch: 95/65
Pullup: No scaling
Box Jumps: 20/16
KB Swings: No scaling
Level I
Power Snatch: 45/30
Pullup: Ring Rows
Box Jumps: 16/12
KB Swings: 16kg/12kg
2013 10 07