Skill: L-Sits/Wall Sits

6 min EMOM:

Odd min: 10 sec L-Sit, rest 10 sec, then another 10 sec L-sit

Even min: 45 sec Wall Sit

 

Strength: Dead Lift - 14 mins (do not go for 1 rep max)

1-2 warm up sets

1x5@50%

1x4@60%

2x3@70%

2x2@80%

 

WOD 1/2 "Ghost"

3 rounds with 11min running interval clock

1 min: calorie row

1 min: Burpees

1 min: DUs (3:1 singles)

1 min rest

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