Complete four rounds:
2 – Back Pulls
5 – Wide Grip Pull-ups in L-sit
2 – Back Pulls
7 – FL Pulls
2 – Back Pulls
1 – 15’ Cirque
notes:
1) Note that for today’s GB WOD, you will be performing 2 Back Pulls in between each of the assigned FBEs.
2) Adjust the body position as necessary during the Back Pulls. It is not necessary to use the same body position for both the ascent and descent.
3) Focus on full range of motion during the Wide Grip Pull-ups in L-sit. If a normal L-sit is too challenging, adjust the leg position as needed.
4) The FL Pulls should be performed with a slow deliberate motion. Be sure to alternate directions of the circular motion for each repetition.
5) If you do not have a rope, substitute 10-15 Towel Pull-ups for the Cirque.
6) Do not rest more than 30 seconds in between exercises. If you are resting more than this or are unable to achieve the RX'd repetitions, you need to scale down the workout to accomodate your current strength levels.
7) Rest 2-3 minutes between rounds.