Sarada doing a modified Handstand Hold.

Sarada doing a modified Handstand Hold.

TODAY’S W.O.D:

A. Every minute for 8 minutes:
1st minute: Burpees, 45 seconds
2nd minute: Shoulder to Overhead, 45 seconds
3rd minute: Pull-ups, 45 seconds
4th minute: Power Snatch, 45 seconds

B. "The Equalizer"
Complete as many rounds as possible in 9 minutes of:
12 Toes to Bar
9 Snatches
12 Box Jump Overs
3 Ring Muscle Ups

See the scaling requirements for each Level and Division Here.
Source: Lurong Living Championship Challenge 2016

C. Strength 101 @ 6:00pm:
1) 4-5 sets of 3x3: Dip + Shrug, Elbows High & Out, Turnover (Muscle Snatch). Increase load.
2) Snatch Deadlift 3x3. Increase load. 
Rest 2-3 minutes between sets.
*Compare to 04/26/16.

Post rounds, level and division to Members Area or comments.

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