1 round to warm up of L-Sit Complex using low paralettes…
- 10 second Seated Forward Fold (Yoga)
- 10 x Pike Lifts with hands at knees
- 10 x Pike Dips (Lift your butt)
- 10 x Press to L-Sit (Lift you butt and legs)
- 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)
Then accumulate 30 seconds, breaking as needed
- L-Sit Hold
5 rounds of
- 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
- 6 x Seated Strict Press @ 18kg
Then, inspired by multiple WODs, AMRAP in 10 of
- 20 x Hang Sumo Deadlift High Pull @ 85lbs
- 20 x Hang Power Clean
- 20 x Push Press
Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.