Group skill work on the Squat Clean

Lurong Perfromance WOD #4
As many rounds as possible in 12 mins:
Men’s Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
Men’s Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips
Women’s Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
Women’s Scaled- 30 Burpee Box Jumps (16 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips


Please visit the following link for more info the standards of the movements: http://www.lurongliving.com/challenge/members/news-item.php?id=1072


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October 21, 2012 at 7:15 pm by Tamara
Category: WODs