M.I.A - Chad, sure would love to see you soon!

M.I.A - Chad, sure would love to see you soon!

TODAY’S W.O.D:

A. Mobility of the hips and ankles, rope climbing technique, and progressions for the L-Sit.

B. Every minute for 18 minutes:
     1st minute: 45 seconds, Close stance Squats (working towards moving feet side by side)
     2nd minute: 2-3 ascents, 15’ Rope Climbs
     3rd minute: 45 seconds, L-Sit, support on top of Rings, Dip Stands or Boxes.

C. 3 rounds for time:
     6 Weighted Dumbbell Step-ups (LTBD/24” box)
     25 GHD Sit-ups
     400-meter Run or 50-meter walk (no rowing)
*16-minute Time Cap.

Post progress on skills and time/loads to Members Area or comments.

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