sarahlrunSarah L.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength: Deadlift 5-3-1+ (75-85-95% of your W1RM) (15 min) Press 5-3-1+ (75-85-95% of your W1RM) (15 min)

Remember, warm-up sets for both exercises are 40% x 5, 50% x 5, 60% x 3.

2. "Lurong Paleo Challenge WOD #6" 100 Double-unders, then Five rounds for time of 10 Power cleans 10 Ring dips

Competitors (Lurong Level 3): 145/100lbs power cleans CrossFitters (lurong Level 2): 100 single-unders, 125/85lbs power cleans, hand-release push-ups Lurong Level 1: 100 single-unders, 75/55lbs power cleans, band-assisted push-ups Novices: 2 minutes double-under practice, muscle cleans scaled as appropriate, push-ups assistance as necessary, four rounds

12:00 cut-off

Have fun!