L-sits for the midline stability.
Warm-up
get the body moving
Bench Press 1 rep max
After your max effort immediately go to max rep strict pull-ups in 3 minutes.
Pull-ups, max reps in 3 minutes
strict!
WOD
3 Rounds:
400m Run
200m Prowler push, 90/50 lbs.
500/400m Row
Skill
For Time:
150 Double unders
50 GHD Sit-Ups
