1km row (HARD)
Then 3 rounds of:
15 c2b pull ups
20 push ups (hand release)
25 sit ups
*Score is the 1km time and the total time from the whole wod. So go hard on the row.
A1) Pause Ring rows 5xME (2sec pause at chest) –rest 1:00
*Set your body up with feet on a box and body parallel to the floor. These should feel really hard.
A2) Pause back squats (10 sec at bottom)
1-1-1-1-1 –rest 1:00
*NO BELTS! This is more of a midline session. Stay tight as fuck at the bottom and stand with as much speed as possible. Start at 65% 1rm and build if possible.
*Goal is to pick a pace and hold that for all sets. Don’t be lazy but don’t start of as a hero and die in the ass on last few sets.
Register at this link http://crossfitlevitate.com.au/registration-cf-lvt8/