10 Wallball (20/14)
10 Sit ups
10 Back Extensions
Nothing technical about this one, just get out there and get after it. Fight the temptation to rest between exercises and rounds, minimize your transitions and attack each exercise. Ensure you don't sacrifice technique for speed on back extensions (not hip extensions). Review the vid below for a refresher.
Discussion piece -- A while back, CF Seattle published this Athletic Skill Level guide that describes levels of performance for a variety of fundamental exercises. While it is not "definitive", it can be a useful tool for evaluating your skills and identifying weaknesses in your game. Got a 2 x bodyweight DL but a 20-second L-sit? Might need to do some more core work. Update your goal list and dedicate some post-WOD time to developmental drills that address these gaps.