Today is the first day of the Lurong Championship Challenge! If you are participating come in early to record your measurements and do the Benchmark WOD. If you can’t make it in today then you can come in any time this week up until Monday night to make it up.
Two rounds for time:
500 meter Row
40 Goblet Squats 1.5/1 pood (L3), Air Squats (L2 & L1),
30 Sit-ups (L3, L2 & L1)
20 Deficit Push-ups (L3), Push-ups (L2), Knee Push-ups (L1)
10 Strict Pull-ups (L3), Kipping Pull-ups (L2), Ring Rows (L1)
17 minute cap.
Do Level 1 of the above.