Thursday 20090604

Rest Day

Wednesday 20090603

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

For time:
Run/Walk 400 meters
10 Jumping Pull-ups/Standing Pulls
L-sit hold for 20 seconds total
Run/Walk 200 Meters
10 Jumping Pull-ups/Standing Pulls
Run/Walk 100 meters
10 Jumping Pull-ups/Standing Pulls

Post time to comments.

For the L-sit hold you can hang from a bar or use a chair with arms or the inner corner of a counter to support your weight. Lift your legs up straight until you are sitting or hanging in an L shape. If you cannot hold your legs straight out in front of you, you may tuck your legs up under you. You may not be able to hold the position for the full 20 seconds. Hold it as long as you can, stop the count and resume when your legs go up again until you complete a full 20 seconds.