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Wodify

WOD 02/17/15

February 16, 2015

Lurong Resolution Challenge Benchmark WOD:
“The New Year Test”
7 Minute AMRAP:
You have 7 minutes to complete as many rounds and repetitions of the following:
5 Front Squats
7 Bar Facing Burpees
 Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

Movement Details – Men
7 Minute AMRAP of:
Level III 
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II 
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I 
5 Front Squats at 65 lbs
7 Bar Facing Burpees

Movement Details – Women
7 Minute AMRAP of:
Level III 
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II 
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I 
5 Front Squats at 35 lbs
7 Bar Facing Burpees

Post-WOD Skill work: Forward and backwards rolls

Mobility: Lacrosse ball to Quadricep, 4 minutes each side
Super couch stretch (with band) 3  minutes each side.

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