WOD 9-21-18

Tabata- ring dip
Straight into-
30-20-10
1 arm KB FR sq.
60-40-20
sit-up
*switch arms at half way point on sq.

How's the first week of the Lurong challenge going?  Keep it
fun and keep it tasty! These festive stuffed peppers may be a
great way to spice it up!

WOD 9-20-18

DL 5-5-5-5

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A- Bbell good morning 3 x 12

B- L-sit 3 x max effort

C- ring row 3 x 15

WOD 9-19-18

Lurong Challenge WOD #1-

9 min AMRAP-
100 DU
30 SDLHP (53/35)
30 burpee over KB
30 WB (20/14)
30 C2B

WOD 9-18-18

Every 2:00 x 7 rds-
7 thrusters
7 push press
7 Hang sq CL
*use 50% and try for unbroken

WOD 9-17-18

Split Sq 3 x 8
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Regional Flashback 2017-
AAB 30/25
20 burpee box jump overs (24/20)
10 DBall over shoulder

WOD 9-14-18

400 m farmers' carry
then- 3 rds
15 thruster (115/75)
30 DU

WOD 9-13-18

10 rds-
200 m run
10 T2B
*1:00 rest btw

We're sure gonna miss this gal!