170728 ~ The Duel Is Coming!!

Twas the day before the first ever Duel!!!  Who else is excited?!?!  A big shout out to Stewart who is the brains behind the entire operation!!  Stay tuned for pictures, videos, and updates...don't want to wait for the Social Media posts?!?! Why not come on out on Saturday afternoon to watch!!

Good luck to all Duel Teams!! Who will be crowned the 1st ever Duel Champion?!?!


EMOM x 7 min

7 x 2 Backsquats @ 80%


EMOM x 5 min

 10 Hollow Rocks


Lurong Champion Test

As Many Reps as Possible in 23 minutes

2 Rounds:

Max Deadlifts (155/100 lbs)

1 minute Rest

Max Box Jump Overs (30/24")

1 minute Rest

Max Hang Power Cleans (155/100 lbs)

1 minute Rest

Max Bar Muscle Ups

1 minute Rest

Max Thrusters (155/100 lbs)

1 minute Rest

Max Row for calories

1 minute Rest

Score: Total Reps!

Cash Out:

Mobilize & Socialize!

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