10-18-2013 "LuRung 6"

NEW WEBSITE: www.crossfit-yelm.com

Today you will have 2 wod's to choose from.  
1. Partner WOD
2. LuRung WOD6

Suggested partner WOD:
In teams of two, complete for time: 50 Push-up (hand release)s 75 Pull-ups 100 Overhead Walking Lunges (45#/25#) Only one partner is working on the above reps at a time. While one partner is working on the above reps, the other partner is working on double unders. Score is total time minus 1 second for each double under.

LuRung WOD6:
12 Min Time Cap

Double Under Buy In +

5 Rounds of:

• Power Cleans
• Ring Dips

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

MENS SCALES

Level III (3)
100- Double Unders
+
5 Rounds of: 
10- Power Cleans at 145 lbs
10- Ring Dips

Level II (2)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 125 lbs
10- Hand Release Push Ups

Level I (1)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

WOMENS SCALE

Level III (3)
100- Double Unders
+
5 Rounds of: 
10- Power Cleans at 100 lbs
10- Ring Dips

Level II (2)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 85 lbs
10- Hand Release Push Up

Level I (1)
100- Single Unders
+ 
5 Rounds of: 
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups

Scoring

• Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
• A completed workout is 200 reps total
• 180 Reps completed in 12 minutes (20 uncompleted)
• Score= 12:20
• The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.