Wednesday, 11 Oct 17

1. Warm Up - 10 Minutes

2. Technique/Skill - 10 Minutes

3. Metcon - Lurong Challenge (week 4)

"Dead Sprint"

Race the Clock with a 10 Minute Cap:

Complete this ascending and descending ladder for TIME.

Level 3

10 Deadlift

20 Double Unders

8 Deadlift

40 Double Unders

6 Deadlift

60 Double Unders

4 Deadlift

80 Double Unders

2 Deadlift

100 Double Unders

*Level 3: Open 225/175 Masters 225/175 Masters+ 185/145