This workout is the first benchmark workout for the Lurong Challenge.  For those of you who are participating in the challenge, please know what your scaling options are so you can chose the correct level.  You must record your results  If you are unable to attend class on Wednesday, please contact Tia to set up a make-up.

13 Minute AMRAP:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead