10-07-2013 "LuRung WOD 5"

Back Squat: 
85% of your 3 rep max and a PR today
3-3-3-3-3


LuRung: WOD 5

15 Min Time Cap:Ascending and Descending Ladder

• Power Snatch
• Pull Ups
• Box Jumps
• Kettle Bell Swings
• Box Jumps
• Pull Ups
• Power Snatch

Movement Details - Men
10- Power Snatches at 115/95/45 lbs
20- Pull Ups
30- Box Jumps at 24/20 inches
40- Kettle Bell Swings at 53/53/35lbs 
30- Box Jumps at 24/20 inches
20- Pull Ups
10- Power Snatches at 115/95/45 lbs

Movement Details - Women

10- Power Snatches at 80/65/30 lbs
20- Pull Ups
30- Box Jumps at 20/16/12 inches
40- Kettle Bell Swings at 35/35/25 lbs
30- Box Jumps at 20/16/12 inches
20- Pull Ups
10- Power Snatches at 80/65/30 lbs

Scoring

• Any 1 REP not completed within the 15-minute time cap will be added on as 1 additional second.
• A completed workout is 160 reps total
• 150 Reps completed in 15 minutes (10 uncompleted)
• Score= 15:10
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