Monday, October 2nd WOD

Warm up:  500m followed by BPBS Series 4


Strength:  Push Press

5×75, 5×80, 5×85%


Wod:  WOD:  For reps

4 rounds, 2 minutes per round

-220 yard shuttle

-ME American KBS 70/53 lbs

Shuttle will be completed from the white line to the curb. Down and back x6. Athletes can jump in bay door or run up stairs. With remaining time, athletes then perform max effort KBS.

Rest 2 minutes between rounds.


Lurong Living Challenge Workout #3


-13 Toes to bar

-13 American KBS

-13 Box jumps


Post:  Static stretching

Categories: WOD

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