WOD: Wednesday 1/20/16

Over the next 5 weeks, our gym will be participating in the Lurong Living 2016 Challenge! The Lurong Challenge is a 5-week exercise AND nutrition challenge. Week 1 will require participants to take some body measurements and test their fitness baseline. Throughout the 5-week period participants will be tracking nutrition and completing workouts, leading up to a final re-test week.

If you'd like to participate, we encourage you to sign up at the link below. We'll be doing the workouts either way, so it'll be a fun way to get involved with the larger community, as well as gauge your progress over the challenge period!

Sign-up link -- https://challengeseries.lurongliving.com/resolution16

More info -- https://challengeseries.lurongliving.com/resolution16/page/how-the-challenge-works


- Stretch hamstrings/Foam roll hips/low back


- 8 x Banded Reverse Hypers OR Barbell Good Mornings

- 8 x Back Extensions

- 12 x Sit-ups


- Row 200m

- Max Push-ups

- Rest 90s


- 5x5 Deadlift (back to business! try to add 5-10lbs from last time)

Metcon: 8m AMRAP

- 12 x Sumo-Deadlift High-Pull (115/75)

- 12 x Box Jump-Overs

- 4 x Wall-Walks (Control that descent! Should be holding a plank the whole way down!)

Additional Work:

- Front Squats: work up to a heavy single w/5s pause

- 3x12 Shoulder Raises w/plates + a couple Good Muscle-Up Negatives

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