100603

Wednesday 100526

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Did Pack scaling:
Pack
Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

Subbed GHD sit-ups for abmat sit-ups. First two rounds L-sit unbroken. Third round 16/14. Time: 14:21

Cool-down:
(10 pull-ups/10 dips/500 meter row) x 2