Before we get to the WOD, just want to wish Alicia Derksen a belated HAPPY BIRTHDAY!!! So sorry I missed it yesterday, but I’m sure it was a great one since you got to workout with us, right?!

A. Skill:
Todays skill work is meant to be performed in order, 5 times through, NOT for time! Practice making each rep perfect, and please don’t just “go through the motions.” Try to increase the difficulty level with each set, no matter how minor the increase.
1. Partner Glute-Ham Raise – 5×8, as little assistance as possible
2. L-Sits (rings, parallel bars, between boxes, etc) – 5x30s, you must accumulate 30s total on each set, but it does not have to be unbroken
3. Pistols – 5×10 (ea leg), make the progression harder with each set
 
B. MWOD:
Athlete’s Choice – what is a limiting factor for you in one or two of the movements above? Ankle range of motion in the pistols, tight hip flexors in the L-sits? Pick one or two areas and really hammer them, making sure to retest that movement to know if you’re making an improvement!
 
C. WOD:
8min Ascending Ladder –
3 Hang Power Snatch (95/65)
3 Burpees
6 Hang Power Snatch
6 Burpees
9 HPS
9 Burpees
12 HPS
12 Burpees
…continue up the ladder by 3’s until time runs out!