SKILL:

3 SETS of:

:30 sec. toes to bar

:30 sec. Rest

:30 sec. L-sit holds

:30 sec. Rest

:30 sec. Weighted Sit- Ups

:30 sec. Rest

:30 sec. Superman holds

 

WOD:

Half Cindy

10 minute AMRAP of:

5 Pull Ups
10 Push Ups
15 Air Squats

Rest 3 minutes

Then

800 meter run or row.