Luring Living challenge WOD/WEEK 2!

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Agate Pass CrossFit – CrossFit

WOD

We will be Doing The WOD before the Skill/Strength So everyone has Fresh Legs for the second week/wod of the LURONG CHALLENGE!!!

Lurong Living WOD 2 1/25/16 (AMRAP – Rounds and Reps)

Movement Details – Men

Level III (3)

10 Power Cleans at 135 lbs.

20 Wall Balls- 20 lbs. ball at 10 ft. target

30 Double Unders

Level II (2)

10 Power Cleans at 95 lbs.

20 Wall Balls- 20 lbs. ball at 9 ft. target

30 Single Unders

Level I (1)

10 Power Cleans at 65 lbs.

20 Med Ball Cleans at 20 lbs.

30 Single Unders

Movement Details – WOMEN

Level III (3)

10 Power Cleans at 95 lbs.

20 Wall Balls- 14 lbs. ball at 10 ft. target

30 Double Unders

Level II (2)

10 Power Cleans at 65 lbs.

20 Wall Balls- 14 lbs. ball at 9 ft. target

30 Single Unders

Level I (1)

10 Power Cleans at 45 lbs.

20 Med Ball Cleans at 14 lbs.

30 Single Unders

Skill/Strength

Metcon (AMRAP – Reps)

PARTNER WOD AB-EDITION

12 Minutes

Partner 1= plank

partner 2= Max AB-mat or GHD sit up

Then….SWITCH!!!!

*Partner must stop Reps when Partner is down from plank but may continue when partner is back up.

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