Wednesday

WOD:
A. Shoulder Press 5×2.
*start around 75-80% of 1rm and build 5% per set of 2 to 100%+.

B. LuRong Paleo Challenge WOD #1
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

See previous results here

Men’s Movement Details
Level III (3) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 165 lb Back Squat 1 Minute Rest 1 Minute- 135 lb Shoulder to Overhead	Level II (2) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Pull Ups 1 Minute Rest 2 Minutes- 115 lb Back Squat 1 Minute Rest 1 Minute- 95 lb Shoulder to Overhead	Level I (1) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Jumping Pull Ups 1 Minute Rest 2 Minutes- Air Squats 1 Minute Rest 1 Minute- 65 lb Shoulder to Overhead
Women’s Movement Details
Level III (3) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Chest to Bar Pull Ups 1 Minute Rest 2 Minutes- 115 lb Back Squat 1 Minute Rest 1 Minute- 95 lb Shoulder to Overhead	Level II (2) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Pull Ups 1 Minute Rest 2 Minutes- 80 lb Back Squat 1 Minute Rest 1 Minute- 65 lb Shoulder to Overhead	Level I (1) 4 Minutes- Row for Calories 1 Minute Rest 3 Minutes- Jumping Pull Ups 1 Minute Rest 2 Minutes- Air Squats 1 Minute Rest 1 Minute- 45 lb Shoulder to Overhead