6.6.16 “LURONG SHUTTLE/CLEAN MIX

Hey, Gladiators!!!
Only two weeks left on the Paleo Challenge! How are you all feeling? Are you hungry? Are you Satisfied? Are you feeling FIT? Confusious says: “”eat till you are half full””
The goal is to never be hungry and never be full but always be satisfied. Eating 4-5 small meals a day each including a lean protien, fruit or veggie, and healthy fat will allow your body to get the constant energy it needs to perform at a high level and never get tired. If you are still having trouble with your diet then ask one of your coaches about a custom meal plan and we can set up a 1 hour consultation with you to lock in your nutrition and improve your performance. Lets get serious and get that beach body everyone is looking for!!!

WARM UP:
3 Rounds
20 Med ball Situps
20 Med ball Leg Raises
20 Med Ball Twists

WORKOUT OF THE DAY:
“Lurong Shuttle/Clean Remix”

3 Rounds
AMRAP 6
10-8-6-4-2
Hang Power Clean
20-40-60-80-100
Shuttle Sprints
Rest 6 Minutes between rounds

L3-155,105
L2-105,75
L1-75-55

For the shuttle run you will run in 10 meter increments. Set two cones 10 meters apart and you will run down and back once for the 20 meter shuttle. You must touch both hands to the floor behind the cones on each turn around. If there is a need to substitute the shuttle run you can sub double unders(10-20-30-40-50) or single unders(20-40-60-80-100), a row could also be substituted at 40-80-120-160-200 meters.

THIS IS THE LURONG CHALLENGE WOD OF THE WEEK.
YOUR SCORE IS ONLY THE FIRST ROUND.
DON’T PACE IT OR THINK ABOUT THE NEXT ROUNDS, GO ALL OUT.

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