1.) Lurong Challenge WOD 1- The Triplet Teste
18 Min Time Cap
21-18-15-12-9-6-3 of
Wall Ball
Deadlift
Box Jump
Movement Details – Me
Level III (3
20 pound Wall Ball
115 pound Deadlift
24 inch Box Jump
Level II (2
20 pound Wall Ball
105 pound Deadlift
20 inch Box Jump
Level I (1
12 pound Wall Ball
85 pound Deadlift
16 inch Box Jump
-Wome
Level III (3
14 pound Wall Ball
75 pound Deadlift
20 inch Box Jump
Level II (2
14 pound Wall Ball
65 pound Deadlift
16 inch Box Jump
Level I (1
8 pound Wall Ball
55 pound Deadlift
12 inch Box Jump
Scorin
Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second
A completed workout is 252 reps tota
240 Reps completed in 18 minutes (12 uncompleted
Score= 18:1
The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out
2.) 8 x 4 HBBS @ 80% 1RM 10l
Extra credit
1.) 7 x 3 Snatch from blocks at Hang 60% 1R
2.) 3 rounds
100 flutter kicks (at a 4 count
50 sit up
25 v-up