-Warm Up-
3 rounds
7 boot straps
6 weighted goblet squats
Banded X-Walk down/back
4 lateral step ups
-Strength-
Back Squat
*Suggested jumps
*Not mandatory but also not a bad idea
5 @ 55%
5 @ 65%
3 @ 70%
3 @ 75%
1 @ 80 %
1 @ 85 %
1 @ 90+
1 @ 90+
-WOD-
Lurong WOD #3
“Endless Summer”
AmRaP 10
3 Thrusters
3 bar facing burpees
30 doubles
Thrusters/Burpees go up by 3 each round
