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Lurong Week 4 WOD
“Karen Meets Annie”
50-40-30-20-10 reps for time of:
Wall-balls (see below for weight and height)
Double-unders level 3&2/Single-unders level 1
Wall sit ups
Level 3
Wallball
Ages 18-49: 20/14#, 10′
Ages 50+: 14/10#, 10′
Level 2
Wallball
Ages 18-49: 14/10#, 10′
Ages 50+: 14/10#, 9′
1/2 number of DU
Level 1
Wallball
Ages 18-49: 14/10#, 9′
Ages 50+: 14/10#, 8′
Single unders
*MVA will have a 24 minute cap on this workout. If you are signed up for the Lurong Challenge and go over 17 minutes, then note how many reps you had at 17 minutes since that is the time cap for Lurong.
Mobility:
5 minutes general foam roll
