Happy Birthday to our very own Coach Amy KB, Nicole Santarelli, and Benjamin Porter!
- TEAM WOD* (Teams of 2) For time:
20 Calorie row
30 Barbell ground-to-overhead (95lb / 65lb)
30 knees to elbow
100 m Overhead walking lunge (45lb plate / 25lb)
100 m sprint
Teams of 2. Both athletes perform the entire workout. The first athlete starts and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for both members to go through the workout.”
*modeled after 2011 CrossFit Games Regional WOD
LURONGERS: if you have waited to make up your LuRong WOD's...Saturday is it! Do the work, Get measured and get it all in!!!