Wednesday 10/16/19

Warm up: 3 Rounds

Jog to end of fence and back

10 sec L-sit (scale unless max is at least 20 sec)

20 DU’s

30 sec row

* DU scale: 1) 10BS + 10 PC, 2) 10FS + 10 PC, 3) 10PC +1 0 DU attempts

Strength: Max effort L-sit

*Three attempts record ea, best counts as score


25 min running clock, score is calories on the rower

First, complete “Running Annie”

50, 40, 30, 20, 10


Abmat sit ups

200m run after ea round

Then continue with calorie Row until 25 min mark

Accessory: Pick a weakness and spend AT LEAST 5 min working on it

A) Ring muscle up transition

B) Pistols

C) Handstands