WOD Blog

Wed, Oct 11 2017

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12 Days of Christmas WOD on Dec 22, 2025 (30 days ago)

Wednesday October 11 2017 Lurong Dead Sprint


(Time)
Wednesday, 10/11/2017

Oly
5 x 1 3 position clean and jerk (floor, knee, hip)

WOD
Lurong Challenge DEAD SPRINT

FOR TIME:
 10 Deadlift               225/175   (50+ 185/145)
 20 Double Unders
 8 Deadlift
 40 Double Unders
 6 Deadlift
 60 Double Unders
 4 Deadlift
 80 Double Unders
 2 Deadlift
 100 Double Unders
10 MINUTE TIME CAP

CORE CASHOUT
7:00 EMOM
10 plate overhead situps 25/15
10 russian twists 25/15
(hold plank for remaining part of minute)



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