901, Tuesday January 20th, 2015

Strength:  Front Squats, build up to 80% - do 1 rep, then ME at 80% x 2

WOD:  Lurong Benchmark WOD #1
7 minute AMRAP:

5 Front Squats - S 35/65, Rx 65/95, C 155/115,
7 Bar Facing Burpees

More info here....  https://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test

Post WOD: Row 1500 at moderate/social pace.

Lurong Challengers print this up and bring with...