LURONG CHALLENGE REDO OF WOD 1

(18 minutes – 2 heats)

“Lurong Benchmark WOD 1″

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

Wall Balls

Deadlifts

Box Jumps

Level 3 20/14 lbs, 115/85,24″/20″

Level 2 20/14 lbs. 105/65 24/20″

Level 1 14/10 lbs 85/55  20″/16″

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

Post total time. 18:00 time cap. Add 1 second for every rep not completed.

then... (optional)

Deadlift 5 5 5

60% 65% 70%

Use perfect technique

Post loads used.

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