WOD: Friday 2/12/16

Warm-up:

- Stretch/Foam Roll

- Group warm-up w/barbell

Strength/Skill:

- 6 rounds of Complex: 2 x Clean + 1 x Jerk

Metcon: Week 4 Lurong Living Challenge WOD

Level III - 15 Deadlifts (275/215) - 5 Muscle Ups - 12 Deadlifts at (275/215) - 4 Muscle Ups - 9 Deadlifts (275/215) - 3 Muscle Ups - 6 Deadlifts (275/215) - 2 Muscle Ups - 3 Deadlifts (275/215) - 1 Muscle Ups

Level II - 15 Deadlifts (185/135) - 15 Straight Leg Box Dips - 12 Deadlifts (185/135) - 12 Straight Leg Box Dips - 9 Deadlifts (185/135) - 9 Straight Leg Box Dips - 6 Deadlifts (185/135) - 6 Straight Leg Box Dips - 3 Deadlifts (185/135) - 3 Straight Leg Box Dips

Level I - 15 Deadlifts (115/75) - 15 Bent Knee Box Dips - 12 Deadlifts (115/75) - 12 Bent Knee Box Dips - 9 Deadlifts (115/75) - 9 Bent Knee Box Dips - 6 Deadlifts (115/75) - 6 Bent Knee Box Dips - 3 Deadlifts (115/75) - 3 Bent Knee Box Dips

Cash-out: Surprise!!

Additional Work:

- Back Squat (5s Pause): 3/3/2/2/2/2