Skill

2 Rounds of Tabata alternating between

V-ups
Arch hold

For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set of V-Ups. If you have never tried V-ups before you will start laying on your back and simultaneously raise your straight legs and torso while reaching for your feet.  If you can’t reach your toes while remaining in a controlled position you can reach towards your knees to make the movement a little easier.  On the even rounds roll over and hold the arch position for as much of the 20 seconds as possible.  For an added challenge try hold a pvc pipe during your arch hold!

WOD

3 rounds for time

400m Run
21 Toe-to-bar
12 Hang Cleans 155/105 lb

Workout notes

Today’s workout is a task priority triplet formatted like the infamous CrossFit benchmark “Helen”.  There’s a big bodyweight component to this workout with a potentially difficult weightlifting movement.   We have a rather high rep set of hang cleans coupled with toe-to-bar.  Your grip will likely be a limiting factor so review the hook grip and use it if possible!   The weight you choose should be on the lighter side of your max effort. Something in the 50% range or less would be a good estimate.