WOD - MONDAY, SEPTEMBER 17TH 2012

* MONDAY STARTS THE LURONG CHALLENGE.  THIS BEGINS THE 9 WEEKS OF EVERYONES LIFE CHANGING TRANSFORMATION.  CHRISTINE IS THE FIRST WOD OF THE LURONG CHALLENGE.  LETS COME IN AND REALLY GET AFTER IT THIS WEEK.

MARY - AJ CONGRATS ON FINISHING ELEMENTS.  WELCOME TO THE KOB FAM.

WARM-UP

20 PUSHUPS

20 AIR SQUATS

15 DEADLIFTS (BAR)

DYNAMIC STRETCHES

STRENGTH

WEEK 2 WENDLER PROGRAM

SQUAT

70%X3

80%X3

90%X3+ (AS MANY REPS AS POSSIBLE)

WOD

3 ROUNDS

500M ROW

12 BODYWEIGHT DEADLIFTS

21 BOX JUMPS(2420)

RESULTS FROM 9/16/12