12/29/14 Monday

Performance

A. 4×0:20 Seated Pike Stretch; 4 x :20sec Seated Pike Stretch

B. 3 Attempts at Max Effort L-Sit

*Pick a variation where your legs can remain straight entire time

*If your max effort sets are not at least 0:20, accumulate 1min in total time.

C. 30 Degree HS Hold; 3 x :30sec holds

+

For time:

21 Power Snatch, 85/55

21 Burpees

21 Pull-Ups

15 OHS,

15 Burpees

15 Pull-Ups

9 Squat Snatch,

9 Burpees

9 Pull-Ups

 

Competition

Wod will be posted at gym