STRENGTH:
Deadlifts
7x3 @ 70-75%
*Not meant to be a 3-rep max
WOD:
“Lurong Total”
8 Minute AMRAP
2 Minute AMRAP
Deadlifts
Rest 1:00
2 Minute AMRAP
Backsquats
Rest 1:00
2 Minute AMRAP
S2O
*Score is total reps completed. Each athlete gets 1 bar. S20 coming from the ground, Back Squats may be racked.
Open
L3
DL 275/175
BS 225/145
S2O 185/115
L2
DL 185/115
BS 135/85
S2O 95/65
L1
DL 95/65
BS 45/35
S2O 45/35
Masters
L3
DL 225/145
BS 185/115
S2O 135/85
L2
DL 155/95
BS 115/75
S2O 75/45
L1
DL 75/45
BS 45/35
S2O 45/35
Masters+
L3
DL 185/115
BS 155/95
S2O 95/65
L2
DL 135/85
BS 95/65
S2O 65/35
L1
DL 75/45
BS 45/35
S2O 45/35
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316