Having a little hamstring flexibility like Allison goes a long way when we are doing L-sits!
Every 2 minutes for 20 minutes:
3 high hang clean
*Focus on speed under the bar and accuracy in catch positions.
3 rounds for time: *15 minute cap
20 hand release pushup
15 toes to bar/ GHD situp
Light row at least 2 minutes AS SOON AS YOU FINISH THE WOD (until the cap)
5 way shoulder stretch (30 seconds each way)
3 way hip stretch