Lurong athletes, this is the last week to get in your measurements and your first 3 WOD. The last day I will be validating is Friday night. There are quite a few of you that still have two or more WODs to do. Make sure you get with me to get these done.
Coach Leo
Strength:
Amateur
Deadlift 3x5 (add 10 lbs 5 lbs ea. side to last workout)
Collegiate
Deadlift 3 RM, 1 x max reps @ 80% of 3 RM (10 minutes to establish 3 RM)
50 Banded Good Mornings
WOD:
4 Rounds for time of:
10 Burpee Pull Ups
25 Knees 2 Elbows
Note: every time you drop from the bar on the K2E you must run a 100 meters.
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