Skill
No 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am.

10 rounds:
20 seconds L-sit
10 seconds of rest
20 seconds handstand hold
10 seconds of rest

If the handstand hold isn’t something you can reliable do, then scale to a partial range of motion wall walk, a pike hold off a box, or a plank hold. Modify the L-sit by leaning back and tucking the knees slightly. If you’re comfortable with freestanding handstand practice, work on walks or freestanding holds.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
20 air squats
12 deadlifts

Scale the deadlifts to a weight that you can finish in two sets on average across the workout. Make sure you stand all the way up on your squats and deadlifts. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 6×1:40 on, 0:40 off