1 Oct 13 LuRong 4

KB WOD

Increasing weight throughout

4 Rounds

1min 1arm Swing RT

1min 1 arm swing LT

1 min rest

Rest 4 min

4 Rounds 

1 min jerk (2 bells for guys 1 for gals with hand change at the 30)

1 min rest

Rest 2 min

2 min AMRAP airsquats

Total reps of all combined equal score

Group WOD

LuRong 4
10 Min Time Cap:

50 Thrusters
50 Toes-to-Bar
The athlete must complete all 50 Thrusters before moving on to the next movement
Movement Details - Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar

 Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups 

Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups


Movement Details - Women
Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar

 Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups

 Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups