A1) Romanian Deadlift –– 4 x 6-8 reps @ 4011
Rest 60 seconds
A2) L-Sit –– 4 x 60 seconds
Rest 60 seconds
Maintain the tempo on the RDL. For the L-sit, modify to a tuck sit and/or accumulate the 60 seconds.
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Five sets for time:
15 Russian Kettlebell Swings, heavy
10 Box Jumps, 30/24″
Rest 60 seconds between sets
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RDL @ 65#, L-Sits hanging from a bar, 3 sets total
WOD: 8:44 (53# KB)
RDL @ 135#, L-sits between boxes
WOD: 8:34 (53# KB, 24 Box)
125-155# RDL, L-sit/tuck holds btwn boxes
8:33 (53# kb, subbed 100m row for box jumps)