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- Every Friday night during the Lurong Championship Challenge from 5-7:30pm
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- Compete and support your fellow athletes
- Each WOD has 3 ability levels
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4 sets of:
Dumbbell Box Step Ups x 8 reps, each leg
rest 30 seconds between legs, 60 seconds before moving on
Single-Arm Dumbbell Row x 6-8 reps, each arm @ 2111
rest 60 seconds
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (75/55)
20 Alternating Overhead Reverse Lunges (75/55)