WOD 11.19.12

SKILL:

1a) 3 x 30 second Hanging L-sit
1b) 3 x 30 second ME hip extensions
-rest 1 minute

CONDITIONING:

For time:

60 Thrusters @ 60% of your 1RM squat clean
*7 toes to bar every time the bar leaves the front rack position. Once you put the bar down, complete the toes to bar and get back to work on the thrusters.

Post total number of hip extensions, load for the thrusters, time and number of toes to bar.