It’s Upside Down Week…which means we are flipping the schedule so the PM folks complete the WOD first and the AM folks do the same WOD the following morning. Give everyone a chance at feeling like a 5AM’er without having to wake up that early!
Warm Up with the exercises that are on the board
Strength
Front Squat
3 x 8 at 55%
WOD
Lurong Living Challenge Benchmark #1 – you must choose a Level for participation in the challenge.
Level 3 is most challenging, Level 2 intermediate, Level 1 is the most scaled.
4 min ROW for Calories
1 min REST
3 min Pullups (L3: C2B, L2: Pullups, L1: jumping Pullups)
1 min REST
2 min Back Squat (L3: 165/115, L2: 115/80, L1: Air Squat)
1 min REST
1 min STO (L3: 135/95, L2: 95/65, L3: 64/45)
Score is total number of reps.
Tuesday AM ALT WOD specifically for those that already completed the listed WOD:
Skill: work on a GOAT or a GOAL
WOD: 5K ROW for time