Tuesday

Jonathan hittin new CF milestones daily!

For anyone that missed today's Lurong Performance WOD #2 and need to do it...you MUST find a partner to count for you and I need it recorded on a sheet of paper and turned into me. Due to a few whack numbers last week the only fair way to do this is to have someone else count for you. 

Please REMEMBER SUNDAY the gym is closed due to our BAMF Mario Gandia photo shoot going on all day. 

Strength:

back squats

3-3-3-3-3@80%

WOD

10,9,8,7,6,5,4,3,2,1 Sumo Deadlift HighPulls 95/65
1,2,3,4,5,6,7,8,9,10 Lateral burpees

Example: 

10 SDHP, 1 lateral burpee

9 SDHP, 2 lateral burpees

down to.... 1 SDHP, 10 lateral burpees