Skill
3x through each. Rest as needed between attempts
5x Skin The Cat
Accumulate 30 Seconds in an L-Sit
Skin the Cats can be scaled into Knees to Elbows on the high rings or bar along with roll-outs from the knees on the low rings or a barbell.
L-Sits can be performed from the hang, support or scaled down to knee tucks. Have fun and challenge yourself!
WOD
AMRAP in 20 Minutes
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Off Ramp WOD
3 Rounds for time with a 15 minute time cap
15 Deadlift 155/105lbs
12 Burpee Bar Hops
400M Run
Focus keeping the intensity up and using perfect form during the deadlifts AND during the run!