North Raleigh CrossFit: 03/11/15

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Strength

Deadlift:
4×5 @ 80%, rest 2 min

Conditioning

3 Rounds:
15 Thrusters (95/65)
50 Double Unders

Midline

3 min to work on L-sit Pull-ups or L-sit Pull-up Progressions.

http://gymnasticswod.com/content/l-hang-pull-progression

Note: Please click on the above link to watch Carl Paoli as he discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don’t flinch or break your position as you initiate your pull.