Beautiful stormy morning on the beach.

Run over the bridge and 2 miles.

max strict pull ups 7

10 dips

max strict chin ups 10

L sit practice dip station

L hangs

10 strict straight leg toes to bar

run back 2 miles, sprint bridge

cool down bridge walk

Other than accidental hyperextension, L sits and L hangs are the only two things that still really cause me pain in my low back since the injury. Researching new ways to work on the core that crossfit training is missing. I think if I can work on the lower aspect of the rectus abd. and pelvic floor muscles I could fix that pain.

PM

warm up

3x 20m lunge to single leg deadlift

:10 handstand hold

10-7-5-5-5 deadlift

125-155-175-205-225-235