FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

October 13, 2015

Image result for lurong championship challenge logo

LuRong Living WOD – “The Motivator” 

9 Minute AMRAP with Penalties/Motivators:

·         Shoulder to Overhead

·         Front Rack Lunges | Front Squats

·         Penalties: Double/Single Unders and Burpees

ENDURANCE: 5 x 200 m runs (Rest 1 minute between sets) or 800 m run @ 80% capacity

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