Wednesday 10/26

Warm Up

8 Cal Ski
10 PVC Pipe Pass Throughs
10 Banded Pull Aparts

 *Barbell Review for Snatch*

:15 Strength

Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and rest between reps
START no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless.

:30 REVIEW

L-Sits on box or parlette’s

Both knees

Bent

One knee bent, One straight

Both legs straight out

Handstand Walk or Wall Walks

:40 WOD

For Time

Accumulate 2:00 in an L-Sit Hold

 Every break, perform a 10-50′ HS Walk

 15-minute cap

*pick and lsit variation that allows athletes 10 or 20 seconds of l-sit. for the handstand walk pick a variation that allows for about the same effort as the l-sit (10 to 20 seconds) that might be a shorter handstand walk, a handstand hold or a double DB overhead hold

Cool Down

Cat/Cow

Seal