Skill

Two rounds of Tabata alternating between

Seated L-sit
Arch Hold

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval.  For the L-sit you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight and toes together. If you are ready for a scaled up option for this skill use a pair of parallettes rather than sitting on the floor. For the arch hold you will be laying on your stomach with your hands reaching forward.  Keep your legs squeezed together and arms locked out straight and shoulder width apart.

WOD

7 Rounds for time

9 Deadlifts 225/155lb
15 Air Squats
21 Sit Ups

Workout Notes: Today’s workout is for time.  Choose a deadlift weight that allows you to get through the first few rounds unbroken.  You do not need to sustain this for all 7 rounds, but you shouldn’t end up doing single reps at any point.  Focus on keeping your midline tight and driving through your heels for each rep.  Move through the air squats and sit ups at a quick pace if possible and use these movements as a chance to catch your breath and recover before your next set of deadlifts.  If you need to scale this workout you can choose to complete 5 rounds rather than 7.