Raising the Bar

Raising the Bar 

Score Type:: Rounds and Reps

Lurong Challenge - WOD 1: 

1) "Raising the Bar" 
AMRAP 9: 
8 Lateral Bar Hop Burpees 
7 Cleans (Squat or Power) 
6 Front Rack Lunges (3/3)
5 Shoulder to Overhead 

Level 3 - 135/95
Level 2 - 95/65
Level 1 - 65/45 (Level 1 athletes perform front squats instead of front rack lunges)

2) Mid-line conditioning: 
EMOM 12: 
Minute 1: 15/10 Calorie Row 
Minute 2: 20 AbMat Sit-Ups