11
Jan
W.O.D. Friday 1/12/18
Skill/Conditioning WOD – 35 minute cap
25-20-15-10 reps of…
Deadlifts 155/105
Ring Dips
Immediately into…
Pistol Squats (one legged) r/l=2
Toes to Bar
*Scale Pistol Squats with variations on video below OR 2:1 Air Squats (50-40-30-20)
Watch the clock and rest 3 minutes then complete…
Corework
Accumulate 2 minutes of the L -Sit
*Setup boxes in a line with space between them (scaling video below)
Your score is total time it took to achieve 2 minutes L-sit. Post whether you RXd or scaled as well.
If you cannot complete all 2 minutes within the time cap, post how much time you did accumulate!
Post 3 scores. Your total time on conditioning, total time for the L-Sit, and whether you scaled or RXd! If you did not make the time cap on the L-Sit, no worries, just post how much time you did accumulate.
Pistol Squat and scaling
https://youtu.be/q11UwY5gd0A
L-Sit and Scaling
https://youtu.be/LCoq2cTggQQ