Lurong WOD 3

Movement Details – Men

Movement Details – Women

Movement Standards

Wall Balls

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.

Box Jumps

The movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.

Deadlifts

This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.