Wednesday – 141001

General Warm Up

3 min Double Under Practice
Iron Scap

Strength

15 min to establish a 1RM Snatch

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
9 Thrusters (95/75)
27 Double Unders

From 3:00-6:00
2 rounds of:

11 Thrusters
33 Double Unders

From 6:00-9:00
2 rounds of:
13 Thrusters
39 Double Unders
*Etc., Continue to add 2 Thrusters and 6 Double Unders to each 3 min block until you fail to complete both rounds.
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**This is the weekly WOD for the Lurong Paleo Challenge.  If you are participating in the challenge your options are:
Level 3 – 95#/75# Thrusters and Double Unders
Level 2 – 75#/55# Thrusters and Double Unders
Level 1 – 55#/35# Thrusters and Single Unders
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