Sun Jun 28

For Time (30 Min Cap):
800m Run
2 x 500m Row
Rest 1 Min between Rows

800m Run
2 x 500m Ski
Rest 1 Min between Skis

800m Run
2 x 50 Light Wallballs
Rest 1 Min Between sets

15 Min Alternating EMOM:
1) 5 Strict Pull-ups
2) 10-15 Deficit Push-ups
3) 20s Hanging L-Sit Hold

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Stimulus
Make the push-ups and pull-ups easier than you think you need to in order to maintain shoulder stability and range of motion. L-sit hold can be an L-sit using boxes or paralettes

Run “hard" and go directly into the following row/ski/wallballs. The one minute will not be enough to recover from a max effort so use the run/ski/wallballs to recover from the run