Skill: Tabata hold x 3 (4 min at each station)
Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged
1 min rest/transition
Tabata 2: Hollow hold (sub – knees bent)
1 min rest/transition
Tabata 3: Plank hold (sub – pillar, off box) EXTRA CREDIT: Side Plank Alt or weighted)
WOD: For time
50-40- 30-20- 10
Double unders (reg subs )
50ft – 40 ft – 30 ft – 20 ft – 10 ft
HS walk (sub- 5 -4- 3- 2- 1 of wall walks or around the box OR 50-40- 30-20- 10 plank shoulder taps)
Score: Total completed tabata rounds/ time
Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged
1 min rest/transition
Tabata 2: Hollow hold (sub – knees bent)
1 min rest/transition
Tabata 3: Plank hold (sub – pillar, off box) EXTRA CREDIT: Side Plank Alt or weighted)
WOD: For time
50-40- 30-20- 10
Double unders (reg subs )
50ft – 40 ft – 30 ft – 20 ft – 10 ft
HS walk (sub- 5 -4- 3- 2- 1 of wall walks or around the box OR 50-40- 30-20- 10 plank shoulder taps)
Score: Total completed tabata rounds/ time
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