WOD - FRIDAY, SEPTEMBER 20TH 2012

GOOD LUCK TO THOSE RUNNING IN THE CMC MILITARY COMBINE ON SATURDAY! MAKE SURE TO PRINT AND FILL OUT THE FORM THAT WAS EMAILED TO YOU...YOU MUST BRING THIS WITH YOU ON SATURDAY!

SATURDAY (JUST THIS SATURDAY 9/22) SCHEDULE:
8AM ELEMENTS AND 9AM OPEN GYM ONLY!!

6AM WALLBALLS!

**LURONG NOTES- LOTS OF QUESTIONS ABOUT NUTRITION GOING AROUND...KEEP CHECKING THE LURONG WEBSITE FOR UP TO DATE CHANGES AND CLARIFICATIONS. IF YOU FIND OUT THAT YOU DID END UP HAVING A "CHEAT", EVEN THOUGH YOU "DIDN'T KNOW", MAN UP AND TAKE THE NEGATIVE POINTS FOR IT. YOU ARE ONLY CHEATING YOURSELF NOT OWNING UP TO MISTAKES!
**THIS WILL BE THE LAST BENCHMARK WOD...YOU WILL BE ABLE TO SUBMIT WOD TIMES FOR ALL 3 AFTER IT. IF YOU NEED TO MAKE UP A WOD, TRY TO COME TO OPEN GYM THIS SATURDAY OR CONTACT MIKE OR MOLLY TO FIGURE OUT WHEN YOU CAN DO IT.
**LET US KNOW IF YOU NEED YOUR MEASUREMENTS DONE!



LuRong Living Original- LuRong Living Paleo Challenge Benchmark WOD 3 from LuRong Living on Vimeo.


WARM-UP
1 MIN DOUBLES
15 KB SWINGS - 1 WEIGHT LIGHTER THAN THE WORKOUT
15 DEADLIFTS (BAR)
DYNAMIC STRETCHES

STRENGTH
DEADLIFT - WEEK 2
70%X3
80%X3
90%X3+

WOD
"LURONG CHALLENGE"
5 ROUNDS
20 BURPEES
20 KB SWINGS (53/35) (ARMS STRAIGHT OVER HEAD)

RESULTS FROM 9/20/12