— During rest times; perform 8 reps of Double Arm Bent over Trap 3 raise @ 2013 tempo (LIGHT weight)
2 min AMRAP
10 Push Press
Accumulate :20 Hanging Tuck Hold
Row As Many Calories remaining time
rest 1 min
Rx+ Hanging L-sit
Score is weight used plus calories rowed throughout the 4 rds.
Tuck hold standard – Knees must be above hip line
L-sit hold – feet must be above hip line
(this should be done in 2 hangs or less)
Athlete must start and stay with same weight throughout the workout.