Thursday’s WOD 4-28-16

Group Warm-up
Skill: L-sit (and modifications) Reverse tabata (10 sec on, 20 sec off)
Metcon:
21-15-9
Chest 2 Bar Pullups
Kettlebell Swings
Hand Release Push Ups
L3- 1.5/1p
L2- reg pullups, 1p/12kg, box pushups
L1- ring rows with hands forward, russian kbs, knee pushups
or…
Endurance
30 sec weighted wall sit (20/14 WB)
30 sec HS hold
30 sec rest
5 rounds
For Time:
200 meter run
10-1
wall balls (20/14)
medball cleans (20/14)
abmat situps with WB
1 min rest
(each round includes 200 meter run and then descending reps of the movements)