WOD: Thursday 1/21/16

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

Warm-up:

- Coache's choice!

Strength/Skill:

- 15-20m on goal work! (Get that kip or those double unders down to a science! See coach for tips.)

Metcon: 18m

- 8 x KB Swings

- 10 Push-ups

- 20 x Mountain Climbers

- 40 Single Unders

Additional Work:

- Power Snatch: find a max, then drop 10-20lbs for 2x3

- 8/8/6/6/4/4 DB Bench Press + 6x6 Single Arm DB Row

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