1.) 15 minutes alternating ME L-Sit Holds and Max Distance Handstand Walks (one attempt)
*Notes: spend roughly 1:30 alternating between each movement
2.) WOD (2 parts
Part 1
3 rounds for time of
30 Pistol
25 C2B Pull-up
20 Burpee
Part 2
4X400m Run – rest 1:1 in between all, all repeats should be at 100% effort
Extra credit: (required for regional team
1a) 7X3 Banded Deadlifts @ 50% Bar Weight 20% Band Tension – rest exactly 60 seconds
*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDE
1b) 7X3 Bench Press – heaviest possible, rest exactly 90 seconds
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from 2 weeks ago, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench