OLY COMPLEXES, BEAR CRAWLS AND SIT UPS

Skill “The Shankle Complex” Complete 5 Rounds for quality and load (not timed) 1 Clean Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks Post best attempt out of 5 and rest 2-3 minutes between each work set Finisher Amrap 8 60 foot bear crawl 20 Sit...

RUNNING FRAN

“Running Fran” For time: Run 400 meters 21 Thrusters 95/65 21 Pull-ups Run 300 meters 15 Thrusters 15 Pull-ups Run 200 meters 9 Thrusters 9 Pull-ups Post times to comments

DEADLIFTS AND LURONG CHALLENGE WOD 3

DeadLift 5-5-5-5-5 (20-30 Minutes)then…“Lurong Challenge 3″For Time:10 Hang Power Cleans2 x 10 Meter Shuttle Runs (10 Meters = 33 feet)8 Hang Power Cleans4 x 10 Meter Shuttle Runs6 Hang Power Cleans6 x 10 Meter Shuttle Runs4 Hang Power Cleans8 x 10 Meter Shuttle Runs2...

BACK SQUATS, BURPEES AND KETTLEBELL SWINGS

Back Squat 5-5-5 then…For time: (12 minute time cap)100 Burpees100 Kettlebell Swings 53/35Athletes can break up the exercises and REPS in any order they choosePost times completed