AS HARD AS YOU MAKE IT:
Front leaning rest position hold
Hollow rock hold
*The time it takes to complete the row is how long you will hold the following static position.
*Go directly from the row to the static hold. Have a partner time your total hold time.
Post your total time per round to the comments.
First things first, HAPPY BIRTHDAY MIKE!
Yes, you can take some time between rounds but keep it short… short enough to not take forever, but long enough to go hard for the next round.
Front leaning rest: The top of the pushup position, body and arms are straight.
Hollow rock hold: Lay on your back, lift your feet 6-10″ off the ground with straight legs while lifting your shoulders off the ground with straight arms in the overhead position.
Pullup hold: Hold your chin over the bar.
Have a partner time your holds. The time only counts when you are in the hold.
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More pictures from yesterday on the picture page.
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CrossFit HQ WOD: