* GUYS LETS SIGN UP FOR THIS! WE CANT STRESS NUTRITION ENOUGH AND THIS IS A GREAT WAY TO GET STARTED. SIGN UP FOR LURONG LIFE CHALLENGE IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.
"YOU CAN'T OUT TRAIN A SHITTY DIET"
** LABOR DAY - MONDAY, SEPTEMBER 3RD WE WILL HAVE CLASS AT 9AM AND 10AM ONLY. YOU DO NOT NEED TO SIGN UP. SEE EVERYONE THERE.
- VALS FIRST PULLUP!
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| JAY! |
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| CHRIS AND RYAN |
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| "OG" |
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| CANEPA |
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| JOHNNY |
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| UHHHHHH? |
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| REPPIN THE REEBOK! |
WARM-UP
1 MIN BACKWARDS JUMP ROPE
15 KB SWINGS - LIGHT
10 SPLIT JERKS - BAR
5 WALL CLIMBS
ENDURANCE
500M ROW
400M RUN
50 DOUBLES
400M RUN
STRENGTH
12 MIN TO FIND 1RM SPLIT JERK FROM RACK
WOD
5 ROUNDS
7 WALL CLIMBS
10 KB SWINGS (70/53)
200M RUN
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| RESULTS FROM 8/29/12 |
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