9-13-16

Metcon: Lurong Living Challenge WOD

2 Rounds- You choose your Level

L1: 500M Row or run

40 Goblet Squats 53/35

30 Wall Sit-Ups

20 Deficit Pushups

10 Strict PullUps

l2: 500M Row or Run

40 Air Squats

30 Wall Situps

20 Pushups

10 Pullups

L3: 500M Row or run

40 Air squats

30 Wall Sit-Ups

20 Knee Pushups

10 Ring Rows

** Rest 5 Min **

Strength: Back Squats

14 Min EMOM

2 Reps @ 85%

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