9-21-18 WOD

5 RFT

20 SEC HANGING L-SIT - ACCUMULATIVE sub 12 Straight leg lifts, heels above hips

15/12 CAL ROW sub 200m RUN if needed

15 FLOOR BENCH 115/75 - Load should feel easy to start

Time Domain is 15min or less.

CHALLENGE: POST WOD,

3 SETS: 10 SKULL CRUSHERS Don't exceed 15/10#, Slow controlled reps, do not perform these quickly, load should feel easy.

   15-25 HIP EXTENSIONS or 1 MIN Weighted SUPERMAN HOLD (::: VIDEO: PERFORMING HIP EXTENSION