Two awesome ladies that always brighten up the day!
I love their shirts to support Burpees for MS AND they are orange!!!
Ascending and Descending Ladder
15 min CAP:
15 min CAP:
- 10 Power Snatch
- 20 Pull Ups
- 30 Box Jumps
- 40 Kettle Bell Swings
- 30 Box Jumps
- 20 Pull Ups
- 10 Power Snatch
- Every rep not complete within the cap will be 1 second added onto your score ex: 15:01 for one rep not finished.
Level III: 115/80# Snatch, 24/20in Box Jumps, 24/16KG Kettlebell
Level II: 95/65# Snatch, 20/16in Box Jumps, 24/16Kg
Level I: 45/30# Snatch 16/12in Box Jumps, 16/12 Kg <----ring rows instead of pull ups
If you are doing Lurong, there are no bands allowed. If you do not have RX pull ups you must do ring rows. Rings must touch chest for rep to count.
If you are not signed up for the Lurong Challenge, please scale as needed
DON'T FORGET!
BARBELL FOR BOOBS ON FRIDAY NIGHT 5:30pm HEAT SIGN UPS COMING SOON!!!
If you have not created a fundraising page yet, please do! If you'd rather not we ask that you at LEAST donate 5$ to the CFU donation page before you come and WOD. We are trying to reach our goal of $2,000.00 for this great cause. Every $80.00 will pay for someone in need to get a mammogram.
Donate here:
Or join our team and create your own fundraising page!
LET'S SAVE THE BOOBIES!!!
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