Skill:
Accumulate 90 seconds of L-Sit holds
50 V-Ups with 25/10lb plate
60 seconds hand stand holds against the wall (elbows locked out and chin tucked into your chest)
WOD:
“The Admiral”
3 RFT:
20 Burpee Pull-ups
20 Front Squats @ 155/85 (Bar taken from the ground) ==> Lvl 2 (135/75) ==> Lvl 1 (115/65)
20 Box Jumps @ 24″/20″
*5 Burpee penalty for every time you rack the bar when doing front squats if you elect to take the bar from the rack instead of the ground (no burpee penalty for racking the bar after you have completed all 20 reps).
