Wednesday – 160914

friday-night-lights-lurong-champ-chall-2016

Announcements

  • Friday Night Lights is BACK!!!
    • Every Friday night during the Lurong Championship Challenge from 5-7:30pm
    • Great way to build community
    • Compete and support your fellow athletes
    • Each WOD has 3 ability levels
  • Share the Sweat 
    • New members get 3 months for only $150!
    • Members can win awesome prize packages!
    • Click Here for details

SWOD

4 sets of:
Dumbbell Box Step Ups x 8 reps, each leg
rest 30 seconds between legs, 60 seconds before moving on
Single-Arm Dumbbell Row x 6-8 reps, each arm @ 2111
rest 60 seconds

WOD

Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (75/55)
20 Alternating Overhead Reverse Lunges (75/55)

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