1.) EMOM for 8 minutes 3 x First pull Snatch, hold for 3 count each 1 Snatc
2.) WOD
Row 25 cal
5 rounds 12 KBS 1.5/1 poo
run 200
12 pull-up
Row 25 cal
Extra credit
1.) Deadlift 5 x 5, heavier than last wee
2.) 5×5 weighted Pull-ups
3.) Front Squat 6 x 6 @ 70% 1RM 10lb
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Jamie Kemen
18:LuRong II - capped
Finished 50 m of round 11 @ 20 min. Completed WOD but clock stopped running. :(
9
1
You were hustling doing the FC'S!
Kacie Griffin
14:19: something
Lurong 7 II 13:59
4
1
When r u coming back to hang w/6:15 crew
Lindsey Koehler
12:18:49 Lurong
Level II. Thanks to my dad for doing the WOD with me even though he didn't have to.
2
0
Shannon Rybak
18:27
Lurong #7 - L1
10
2