Main – WOD
Warm-up
a: Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Warm-up
b: Warm-up (No Measure)
DRom based on WOD – Coaches choice
Metcon
Lurong Paleo Challenge 2013 WOD 5 (Time)
10- Power Snatches at 115/80
20- Pull Ups
30- Box Jumps at 24/20
40- Kettle Bell Swings at 53/35
30- Box Jumps at 24/20
20- Pull Ups
10- Power Snatches at 115/80