Skill

Tabata L-Sit

1 Minute rest

Tabata Ring Push-Ups

Today’s skill work is two Tabata intervals of very difficult movements. During the first round attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.  The ring push-ups are performed with the rings just above the ground with your torso held in a hollow position. Perform as many as you can each round but be conservative. They will go away fast!

WOD
5 Rounds for Time
5 Deadlift 275/185lbs
30 Sit-Ups

Workout notes: The “Rx” version of this workout will be a heavy deadlift for most folks.  Unbroken deadlifts are not required of course but you should be able to do that when fresh. If the weight is so heavy that you are performing single repetitions of the deadlift you may have gone too heavy. Try to attempt a weight that is possibly slightly above the 60% range of your 1RM.