Kirby
.
.
Front Squat. 15 Airsquats
5 x bar
5 x 40%
5 x 50%
5 x 65%
.
working sets
.
5 x 80%
3 x 87.5%
2 x 95%
8-12 @ 65%
.
. L2 70%, 77.5%, 85% and 65% . . 3 Rounds
Wall Balls 20/14
Ninja Roll ups to Box Jump 24/20
Rest 1 minute
1 minute at each station . . Dates for the Lurong Benchmark WODs have been posted on the NO Grain. If you are participating in the Challenge and can not make one of these dates – post to the No Grain, and arrange to complete the WOD with someone who is also having scheduling issues. . If you are new to Florian, be sure you’re on our private “No Grain” Facebook page. Your membership is incomplete without it!! Ask a coach how to get invited. . .
What’s going on back there Freddie? Birdcall?
He’s about to go HAM on a med ball. caw, caw, caw…