Photo Credit: Steph Moore.

 WoD: "The Long & Winding Road"

Complete 5 Rounds For Time:

35 Ring Rows

25 Kettlebell Swings

15 Burpees Over The Kettlebell

L-Sit Hold on the Rings*

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M: 24kg ---|--- W: 15kg

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*= Spend 10 seconds on the L-sit for each set it takes you to complete the Ring Rows & Kettlebell Swings. For example if it takes you 3 sets to complete the Rows & your Swings are done in 1 unbroken set you would L-sit for 40 seconds (accumulated).

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• Going long today and looking to work into our stamina stores. The moves for the most part on the more 'simpler' side of things. This will allow us to find a methodical pace that we can try to keep going in a continuous manner.
• Of course with the addition of the "penalty" for breaking the rows & swings this then asks us to attempt large sets. Larger than we may like. Use this as a tool to listen to your body as when you actually feel 'ready' to start the next move.
• The L-sit brings a touch of high skill and demand to proceedings. We want to find our best standards that have us hold for 10-12 seconds before breaking. If you normally do a tuck hold and can hold 20-30 secs we want to increase the demand on the move by extending our legs. Today carry the mantra that straight but lower leg angle will build stronger positions than a tuck position. Let's see what our abs have in them today!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your TIME to Beyond The Whiteboard.