Part A:

For Time:

  Row 1000m 50 Sit Ups 30 Box Jumps (24" / 20")     ** 10 Minute Time Cap **     Part B:

Stability Hold Test

  i - MAX Effort L-Sit Hold (NO cap) REST 1 MIN ii- MAX Effort Hollow Hold (2:00 cap) REST 1 MIN iii- MAX Effort Plank Hold (2:00 cap)       Post Time (record 1k Row time too) & Stability Hold times to comments.  

“People ask me, ‘what do I do for abs? I tell them, stabilize the mid-line like a ********, that’s what you do.”

– Greg Glassman -