Warm-up: 200m run, then 2rds of: 10 BB Overhead Lunges, 10 BB Good Mornings, 10 Hollow Rock
Strength: 3rds
1a) Bulgarian split squat x 8 each leg
1b) Weighted Chip-ups x 6-8 reps

Lurong Paleo Challenge WOD #1 “Capacity Test”

13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. Score is the total number of reps completed.
• 4 Minutes of Max Calorie Row
• 1 Minute Rest
• 3 Minutes of Chest to Bar Pull Ups
• 1 Minute Rest
• 2 Minutes of Back Squats (165/115 or 115/80)
• 1 Minute Rest
• 1 Minute of Shoulder to Overhead (135/95 or 95/65)

 

https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-1-capacity-test