W.O.D. Friday 1/12/18


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…


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


L-Sit and Scaling