WOD 01/30/17


This workout is an exact retest of the 2015 Lurong Living Resolution Challenge benchmark WOD. This 7-minute AMRAP is a devastating couplet that allows an athlete to go fast, keep the pedal down, and hang on. Athletes who participated in that Resolution Challenge will be able to compare their performance progress, which is a valuable tool for fostering confidence going into Open season. This workout keeps all loading and requirements the same for all age divisions.

WOD: Complete at Many Reps as Possible in 7 Minutes:
5 Front Squats @ 155/115 lbs.
7 Bar Facing Burpees

Post WOD mobility: Smash quads on roller, 6 minutes, then couch stretch, 2 minutes each

11:00 am Strength Class: 
Lift: Conventional deadlift + 20% band, heavy single

6:45 pm Mobility Class: General stretching, low back focus

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