09-14-2016 "LuRong Original Challenge WOD"

New Website: www.crossfit-yelm.com

Warm-up:
Roll out your legs for  5mins
15 Supermans or back ext.
15 Hollow Rocks
1 each leg straight leg leg swings on you back on the rig
Warm-up Deadlift


Strength:
Wendler week 1
Deadlift cycle
1x5 @ 75%
1x5 @ 80%
1x5+ @ 85% of 1 RM


Metcon:
5 rounds for time:
LuRong Original Challenge WOD
20 Burpees
20 Kettlebell Swings, 50/35lbs

MINI WOD CHALLENGE
7 minute amrap
5 Dumbbell push presses
10 Dumbbell Step ups
CrossFit Yelm