WOD:
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2x
L-Sit Hold (Seconds)
KB Snatch (55/35#) (Total)
150M Row
KB SNATCHES: Do all the snatches on one side before switching to the other side.
L-SIT ADVANCED: Half Reps of L-Sit Pull Ups. You can only do this option if you can hold a L-Sit for 20+ seconds & do an unassisted strict pull up.
L-SIT MOD: AbMat Sit Ups.
Skill:
3 Rounds (NFT):
20x Handstand Shoulder Taps
20s Superman Hold
WOD: “Pulsing Scull-Duggery” from CFMK (2012DEC11)
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