SKILL

20 yds Arch/Hollow Roll
—-then—-
Kipping Practice
Level 1: Hanging Arch/Hollow practice

WOD

For Time (30 minute cap):
40 Pullups
10 V-Up into Toes to Floor :)
30 Pullups
20 V-Up into Toes to Floor
20 Pullups
30 V-Up into Toes to Floor
10 Pullups
40 V-Up into Toes to Floor

*The situp into toes to floor is as much about putting in work as it is about stretching the lower back from a few solid days of lifting. Try to keep your legs as straight as possible.

Level 1: Ring Rows @ a challenging foot position, sit-ups into toes to floor.  

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