2016-03-16

Strength3 rounds:

5 strict pull-ups

15 second L-Sit hold on pull-up bar (Scale: Hold Knee Raise)

20 GHD sit-ups

WOD

15 min AMRAP:

300m row

5 front squats (185/125)

7 burpees over the bar

Strength: 2 rounds and sit-ups instead of GHD 

Total: 4 rounds + 300m row (135#)