6.15.16 “LURONG & CFB SUMMER CHALLENGE BENCHMARK WOD”

WORKOUT OF THE DAY:
“Lurong and CFB Summer Challenge Benchmark Wod”
“Summer Blast”

Each Round will have a 4 minute cap
If you Complete the round within the 4 minutes then you make it to the next round

Round 1 (0:00-4:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (155,105)

Round 2 (4:00-8:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (185,125)

Round 3 (8:00-12:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar
10 Clean n Jerks (205,145)

Round 4 (12:00-16:00)
20 Box Jump Overs (30,24)
15 Toe 2 Bar

AMRAP Clean n Jerks (225,155?)
–in this final round the Clean and Jerks are AMRAP till the 4 Minute cap

CASHOUT:
3 Rounds
1. 200m Sled Drag (70,50)
2. Partner Glute Ham Raises 3×10
3. DB Split Squat (back foot elevated) 3×6-8 each leg
–add weight from last week–

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