Skill Day. The clock will be running, but this wod will not be timed. Take as much time as you need to complete the following tasks:
2 min L sit/hold
2 min handstand hold
1 rep max weighted pull up
2 min hold on rings
inverted hang on rings lowering as slow as possible (25 reps)
For the L sit use the parallettes, bars or rings. Record the number of attempts to complete the two minutes.
For the handstands, perform the movement on the wall or box and record number of attempts to complete the two minutes.
For the wieghted pull ups, hold a dumbbell between your legs or use the weightbelt to secure plates or kb’s. If you are still using bands or rings, you will do your best to record a rep with minimal assistance.
For the ring hold, you will hold yourself on the rings arms at your side. Record number of attempts to complete the two minutes.
For the inverted hang, you will hold onto the rings and get yourself into an upside down hold and then lower yourself as slow as you can keeping legs and arms straight as best you can.