Skill
6 rounds:
30 second arch hold
30 second L sit
30 second rest

Tuck your knees if you have to on the L sit in order to hold for the whole 30 seconds. Convince your coach to do trivia, and let them know that there’s a fancy new trivia book gifted by one of our members sitting on the cubbies in the office.

Workout of the Day
AMRAP in 8 minutes:
16/12 calories (bike, ski, or row)
24 sit ups

Rest 2 minutes, then:

AMRAP in 8 minutes:
16 front squats
24 sit ups

Your front squat weight should be light enough for you to get the 16 reps done in no more than two sets throughout the workout. Note that the 16/12 calories in the first AMRAP is the men’s/women’s volume.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 8:00 on, 2:00 off, 8:00 on