Wednesday – 141022

General Warm Up

20 Burpees
Crossover Symmetry

Strength

20 min to establish a 1RM Clean & Jerk

“Dynamix” – Lurong Paleo Challenge WOD 7

7 min AMRAP of:
6 Handstand Push Ups
8 American KB Swings (70/53)
12 Sumo Deadlift High Pulls (70/53)
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*This is the weekly WOD for the Lurong Paleo Challenge.  For this week you may choose from the following completion levels:
Level 3 – Handstand Push Ups, 70#/53# KB Swings, and 70#/53# SDHP
Level 2 – Hand Release Push Ups, 53#/35# KB Swings, and 53#/35# Sumo Deadlift (no high pull)
Level 1 – Hand Release Push Ups from knees, 35#/18# KB Swings, and 35#/18# Sumo Deadlift (no high pull)
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Raising the Walls – Funds Raised Update

Thermometer Chart

 

 

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