CrossFit 808

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

C. Three sets, not for time, of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Weighted Plank Hold x 60 seconds

"Performance"
A. Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. Same as above.

C. Three sets of:
Banded Good Mornings x 8-10 reps @ 30X1
Plank Hold x 60 seconds