Wednesday

Source: Flickr

Skill
L-sits -- practice an L sit hold for up to 30 seconds on the parallettes or dip bars
 

WOD
“CrossFit Total”
Back squat, Find your 1 rep max
Shoulder Press, Find your 1 rep max
Deadlift, Find your 1 rep max
 
Your total score is the combined weight of all 3 lifts
 
*Go heavy on these 3 lifts...if you haven't failed at an attempt, it's because you haven't pushed yourself far enough! The recommended rep scheme to reach your 1 rep max is 5-3-1-1-1