WOD 04/08/2015

Warm Up / Positioning Drills: 3 Sets

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position

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Strength

Deadlifts 5 x 10 reps E3M @RPE 9

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WOD:   21-15-9

Squat Clean 155/105
Burpee Box Overs 24/20

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Extra Credit

L Sit Holds 20/10 x 8  (Meaning...20 seconds on - 10 seconds off X 8)  of course...for some of you...that may be 10 seconds on...and 20 seconds off.
This could be hanging from a pullup bar...rings...or using the parallettes.  

Please watch the two Youtube videos below on L -Sit progressions and developing strength for the L - sit.