FRONT SQUATS AND A TRIPLET

Front Squat 3-3-3

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“Lurong Benchmark WOD 1″

21-18-15-12-9-6-3 reps of:

Wall Balls 20 / 14 pounds

Deadlifts 115 / 85 pounds

Box Jumps 24/20 inches

 

Level 3 = 20/14 lbs, 115/85 24″/20″

Level 2 = 20/14 lbs. 105/65 20/16″

Level 1 = 14/10 lbs 85/55  16″/12″

This will be done in heats. You will have someone counting for you and then you will swap and count for your partner

Scoring

Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second.

A completed workout is 252 reps total

240 Reps completed in 18 minutes (12 uncompleted)

Score= 18:12

The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.

 

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