Lurong Living Challenge WOD #2

Warm-up
Dynamic
Good Mornings
Figure Four
PVC Passthroughs

(no measure)
500m Row
2 Rounds
1:00 Jump Rope
1:00 Push-ups
1:00 Med Ball Cleans

Workout of the Day
Challenge WOD #1
12 Min. Time Cap
21-15-9-6-3
Wall Balls
Ground to Overhead (Level 2 & 3 – Power Snatches)

*Every uncompleted REP counts as a 1-second penalty.
Movement Details – Men
21-15-9-6-3 of:
Level III (3)
Wall Balls- 20 lbs. @ 10 ft. target
Power Snatches – 95 lbs.
Level II (2)
Wall Balls- 14 lbs. @ 10 ft. target
Power Snatches – 75 lbs.
Level I (1)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches/G2OH – 45 lbs.
Movement Details – Women
21-15-9-6-3 of:
Level III (3)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches – 65 lbs.
Level II (2)
Wall Balls- 10 lbs. @ 9 ft. target
Power Snatches – 55 lbs.
Level I (1)
Wall Balls- 10 lbs. @ 8 ft. target
Power Snatches/G2OH – 35 lbs.