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Wodify

WOD 10/21/14

October 20, 2014

Lurong Paleo Challenge WOD 7:

7 Minute AMRAP
Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings (70/53/35 lbs)
12 Sumo Deadlift High Pulls/Sumo Deadlifts (70/53/35 lbs)

Mobility work: Lacrosse ball smash to QL,  4 minutes each side
                          QL stretch on rig or hands and knees, 2 minutes, each

6:30 Strength Class
Lift: Push jerk 5 x 3

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