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Leg of Lamb

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Skill: Accumulate :90 to 2 minutes of L-Sit
*Each break perform
5 Strict Ring Dips
5 Challenging Ring Rows

WOD: 12 min AMRAP
Teams of 2
4 (+4) D-Ball Over Shoulder AHAP
20 Calorie Row
*Reps are split however team decides
Score is total time for completion/teams round and reps

CFL 1/19

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Skill: Chin Over Bar Hold Clusters
5 rounds
3 sec. 3 sec. 3 sec. 3 sec
Rest just enough to reset grip between holds
Rest 2 minutes after the 4 th hold in the set

WOD: For Time
25 DB Deadlifts
15 DB Hang Power Cleans
30 DB Front Squats
15 DB Hang Power Cleans
25 DB Deadlifts
*Any weight is Rx today, encourage them to challenge themselves

Score is pass no pass