Franniversary WOD 1
For time
40 Deadlift 275/185
40 Box Jump and Over 24/20
30 Deadlift
30 Box Jump and Over
20 Deadlift
20 Box Jump and Over
Scaled Men – 185, capsule Scaled Women – 135
Scaled Box – 20inch for Men and Women, visit step ups and over are allowed.
Please review the standards for Lurong WOD5, information pills as there are several variances for nearly every movement on Levels 1, 2 and 3.  Review the video – any type of box jumps are allowed – all the way from rabbit style to step ups.
This one get a little grippy.  It will be very personally dependent on how you conserve your grip, but don’t wuss out.  Big sets!

Nelson goes big on the weighted pushup!  That metal plate weighs 100#.  That’s more than most super models!!!
Workout of the Day
Lurong WOD 5
10 Snatch 115/80
20 Pullups
30 Box Jump 24/20
40 Kettlebell Swings 53/35
30 Box Jumps
20 Pullups
10 Snatch