8am-10am: Open Gym
10am: Group WOD

For Time
Buy In: 800 meter Run
21-15-9 Deadlift (225/155)
12-9-6 Bar Muscle Up
Cash Out: 800 meter Run
Goal: Sub 15 min

Swap out 1000 meter row for the run if needed but if you’re healthy get out there for that run! The deadlift/bar muscle up is going to be grippy! Might consider breaking things up a bit from the start but try not to do any movement in any more than 3 sets on each round if possible. Push the pace on that last run and go for it!

GOAT:
Accumulate :90 sec in an L-Sit
Goal: Just get it done but don’t exceed 8 drops
Notes: Each time you drop complete 5 Dips.

Even though I didn’t give you a choice this week I feel like all of us could call the “L-sit” our GOAT. If you really struggle with these lower the time cap or try some different variations. Usually hanging from a bar makes them a bit easier. Next would be some higher boxes or parallettes, and finally from the floor! You can obviously do some modifications with bent knees or one leg out, etc.

Post Work:
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch