Monday: Lurong WOD #2

Look at these bad@sses!

Please get signed up for Burpees for MS http://www.eventbrite.com/event/5071739710/eorg
This event will take place at CFU on Oct 5th, you are welcome to invite friends from the community to join us for the cause! We will begin at 9am but you are welcome to come anytime we are open 9-12 to get your burpees in!
We will also take donations at the door. Let's make this event a huge success...let's fight for a cure!

Lurong WOD #2

12 Min Time Cap:

• 100 Burpees 
• 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.
Rx/Level 3 24/16KG
Level 2 16/12KG
Level 112KG/15lbs (no push up on burpee)

For every rep not complete = 1 second added to the 12 min cap. 

Once we finish the Lurong WOD you will have a 5 min rest break

THEN:
10 min cap
Complete the heaviest snatch complex you can, without dropping the barbell:
Power Snatch + High Hang (squat) Snatch + 3 OHS