9-15-14

LURONG LIVING PALEO CHALLENGE BENCHMARK #1: CAPACITY TEST

Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes of work time and 3 minutes of rest.
4 min: Max Calorie Row
1 min: Rest
3 min: Max Pull-ups (L1: Jumping pull-ups, L2: Standard Pull-ups, L3: Chest-to-Bar)
1 min: Rest
2 min: Squats (L1: Air squats, L2: 115/80, L3: 165/115)
1 min: Rest
1 min: Shoulder to Overhead (L1: 65/45, L2: 95/65, L3: 135/95)

Score will be total reps for all movements.

https://www.lurongliving.com/challenge/blog/announcements/announcing-wod-1-capacity-test

Please visit Lurong Living Challenge Blog for complete movement standards if you are competing in the challenge. This WOD will be performed again at the end of the challenge.