William - The Overhead Lunge

William - The Overhead Lunge

We are down to the final two weeks of the Lurong Living Championship challenge. Today and next Monday we’ll repeat the Benchmark WODs.

TODAY’S W.O.D:

Lurong Living Championship Challenge
“Benchmark Re-Test 1”

Level 3
2 rounds for time: (17-minute time CAP)
500-meter Row
40 Goblet Squats
30 Sit-ups
20 Deficit Push-ups
10 Strict Pull-ups

Level 2
2 rounds for time: (17-minute time CAP)
500-meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (kipping ok)

Level 1
1 rounds for time: (17-minute time CAP)
500-meter Row
40 Air Squats
30 Sit-ups
20 Knee Push-ups
10 Ring Rows

Post time and level to Members Area or comments. Compare to 09/12/16.

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