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July 29, 2015

Skill

Tabata L-Sit

Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

WOD

5 Rounds with 1 Minute on each station

Ring Dips
Row for Calories
Double Unders
Rest

Workout notes: This workout is an AMRAP that will be scored as you would a “Fight Gone Bad” style workout. Accumulating total reps across all 3 stations for 5 rounds.  The movements start with the Ring Dips which are primarily strength biased and transition to Double Unders which have a large skill bias where you can have advantage to get a higher score. That is not the purpose of this workout! The idea is to go hard at each station scoring as many reps as you can in all 3 segments.

 

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