Tuesday 9.20.16

5 Rounds (not for time)

L3

3 Muscle ups

5 Triple Under Attempts

7 GHD Sit Ups

L2

3 Ring Rows/3 Dips

5 Triple Under Attempts

7 GHD Sit Ups to Parallel

L1

3 Ring Rows/3 Dip Negatives

5 Double Under Attempts

7 Weighted Ab Mat Sit Ups

 

Lurong Workout #2

WOD (Level 3)

AMRAP 8 (185/125)

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead

 

WOD (Level 2)

AMRAP 8 (135/85)

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead

 

WOD (Level 1)

AMRAP 8 (65/35)

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead