Announcements

• FREE Nutrition Seminar!!!
  • This Saturday at 11am in the gym
  • Free to anyone, including friends and family!
• Lurong Resolution Challenge
  • Clean up your eating, test your fitness, and start off 2017 right!
  • Register at http://challengeseries.lurongliving.com/resolution17/

 SWOD

Back Squat
1-10-1-20-1-30
– Each set is to be performed as heavy as possible, with rest as needed between sets
– Suggested loading: 1 @ 80-85%, 10 @ 60-65%, 1 @ 80-85%, 20 @ 50-55%, 1 @ 80-85%, 30 @ 40-45%

WOD

7 rounds for time of (14 min cap):
10 Handstand Push Ups
2 Rope Climbs