Monday – 140915

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Hatch – Week 8, Day 1
Back Squat
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 65%
1 X 5 @ 65%
1 X 5 @ 65%

WOD

10-9-8-7-6-5-4-3-2-1 for time of:
Power Clean (135/95)
Push Press (135/95)
Lurong full
The Challenge starts today!  Make sure to login to your dashboard and see what you need to submit!  If you have any questions, ask them here: West Metro Lurong Challenge Page.  Also, if you are doing the challenge make sure to join that page to get updates and support!  Good luck, now lets get AWESOMER than we already are!

 

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