Post WOD would be best...as it is very tiring
"The L-Sit is little known outside the gymnastics community but may be the most effective ab exercise. Athletes who have developed their L-Sit to the point where they can hold it for three minute subsequently find all other ab work easy."
~ Coach Glassman.
Run-Move
Burgener Warm-Up x6 (45#) / x 4 (@ 65#/55#)
Snatch Tech work to work upto Wt.
#1) Snatch
3 x Max Reps TnG (Touch & Go)
* no regripping / Rest 2 Minutes b/t sets
#2) Box Squat
3 x 3 (across)
* boxes set @ parallel
#3) Heavy JET FUEL
10-9-8...3-2-1 JERK (205# /145#=Elite / 155#/105#=Ave)
2-4-6...16-18-20 Pull Ups
#4) L-Sit
Acquire 120 sec. of L-Sit
Feidt ~ 10-6-5 (@125#) / 245# / 27:30 (155#)
JB ~ 8-3-7 (@135-155) / 245# / ???
Val ~ 7-5-6 (@105#) / 165# / 16:25 (thru 5) ...then... 8:52 (4 thru 1) (@125#)
tb ~ 8-7-6 (@ 155#) / 275# / 32:50 (195#) / no L-Sit
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