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September 29, 2016

Skill 

EMOM for 10 Minutes
[Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise
[Even]:30 Seconds Alternating Pistols or High Box Step ups

Most of us will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up the time into small chunks.  Pistols require a great deal of mobility and strength so if they are not happening today work the movement on a high box that gets you hip crease below parallel.

WOD

Tabata Toe-To-Bar
1 Minute Rest
Tabata Wall Ball Shots 20/14 lb
1 Minute Rest
Tabata Kettlebell Swing 32/24 kg

Workout notes: For today’s workout we will use the Tabata interval to time our workout. The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.  Tabata scoring is usually scored by your lowest round for any movement but today we’ll score this workout for max reps. We are adding a minute of rest between tabatas so go hard in each movement.

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