WOD:
A. Deadlift 5×2
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+
B. LuRong Paleo Challenge WOD3
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Wall Balls
Box Jumps
Deadlifts
see previous results here
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Men’s Movement Details |
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| Level III (3) Wall Balls- 20 lbs with a 10 foot target Box Jumps- 24 inches Deadlifts- 115 lbs |
Level II (2) Wall Balls- 14 lbs with a 10 foot target Box Jumps- 20 inches Deadlifts- 105 lbs |
Level I (1) Med Ball Cleans- 14 lbs Box Jumps- 16 inches Deadlifts- 95 lbs |
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Women’s Movement Details |
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| Level III (3) Wall Balls- 14 lbs with a 9 foot target Box Jumps- 20 inches Deadlifts- 75 lbs |
Level II (2) Wall Balls- 10 lbs with a 9 foot target Box Jumps- 16 inches Deadlifts- 65 lbs |
Level I (1) Med Ball Cleans- 10 lbs Box Jumps- 12 inches Deadlifts- 55 lbs |
