Friday 17 June WOD

The wod you didn’t do yesterday, do today 🙂

30s L-Sit Hold (rings or parallettes)
50 butterfly situps

If you can’t hold an L-sit on the rings, do them on the parallette bars. If a parallette L-sit is too much, simply hold your feet off the ground.

It will help to do this with a partner. Your 30 seconds will only count when you are in the L-sit. Your partner can start the stopwatch when the feet are higher or level with hips. Every time they fall, your partner will hit the stop button. Continue until the full 30 seconds is reached. If you do not have a partner, simply count only those seconds on the clock when you are holding the L-sit until you reach 30 seconds each round.
The workout time will be the complete time to finish all 3 rounds.

21 Thrusters
5 Burpees
21 KB swings
5 Burpees

You will use one kettlebell for both weighted exercises.

Post your workout and time to the comments.

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The whiteboard covering both days will be posted tomorrow.

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CrossFit HQ WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

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3 Responses to Friday 17 June WOD

  1. Melissa says:

    Option 1: 7:24 on the rings

  2. Rey says:

    Played basketball this morning for about an hour and half.

    Then did a WOD from a while back after class.
    800m sprint
    100 double unders

  3. justin601 says:

    3 mi. jog in the morning
    15:30 35lb on kettle bell WOD

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