Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time.

then
5 Minutes Med Ball Clean, Max Reps
5 Minutes Pull Ups, Max Reps
3 Minutes Med Ball Clean, Max Reps
3 Minutes Pull Ups, Max Reps
1 Minute Med Ball Cleans, Max Reps
1 Minute Pull Ups, Max Reps

Post times to comments. Compare metcon to September 26th

Compare L-Seat to November 26th

Dog Squat

Dawg Squat

Speaking of doing it for the kids, Christmas FM are broadcasting on 89.9fm in Dublin. They’re broadcasting to raise money for the ISPCC. Today is their fundraising marathon, so if you can, please text 57000 for a dedication or request,text XMAS followed by a space and your message, the cost is €1 in aid of the ISPCC.