WOD NOTES
Competition Day
WOD #1
“2016 Lurong Challenge WOD #4 (modified)”
In 6min Complete:
10 Hang Power Cleans
5 Burpees
8 Hang Power Cleans
10 Burpees
6 Hang Power Cleans
15 Burpees
4 Hang Power Cleans
20 Burpees
2 Hang Power Cleans
25 Burpees
**Score time, + 1sec for every remaining rep and burpee
**(Rx+ 155,105)(Rx 105,75)(S 75,55)
10 Hang Power Cleans
5 Burpees
8 Hang Power Cleans
10 Burpees
6 Hang Power Cleans
15 Burpees
4 Hang Power Cleans
20 Burpees
2 Hang Power Cleans
25 Burpees
**Score time, + 1sec for every remaining rep and burpee
**(Rx+ 155,105)(Rx 105,75)(S 75,55)
–5min to WOD #2–
WOD #2
“Annie On A Boat”
50-40-30-20-10
Cal Row
Dubs (x3)
Cal Row
Dubs (x3)
$ Out
5×8 DB Leg Raises