Workout of the Day

5 rounds for time of:

-60-second L-sit hold

-30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.

Isabel*  (10 min cap) – 30 snatches for time (135/95)

Or Heavy Isabel Rx+** – 30 snatches for time (155/110)

* Power or full snatch as required

**Competitor option, but not required. Please do not do if snatch form is not good at normal Rx, or if you can’t do more than 5 consecutive snatches at Rx+ weight when fresh

Meet at Roosevelt High School Track  10 am

10 rounds, each for time, of:
-100-meter sprint
-Rest 90 seconds

Be careful, especially on the first few rounds. The focus is relaxed leg turnover with a high power output. Feel free to accelerate smoothly on the first few rounds and try to reach your maximum speed as smoothly as possible. After than, try to reach your maximum speed quickly and hold it without breaking form.

7 sets of: -5 shoulder press -5 strict c2b pull-ups -rest 2 min between sets-

Then… Airdyne – 7x 25/20 cal -2:30 min rest after each set- (or 1:2 work:rest)