One for the Road (a rant that is). Fri Oct 15th

Group Warmup:
Ring Inverted Work/Skin the Cat:
With a partner to spot you, work on inverted holds (enter from a forward jump if unable to balance from rolling backwards).
Once you are stable upside down with hips fully extended, work on skin the cat with bent and/or straight legs.
If you have both of those, work on Hanging L-sits in the transition into and out of skin the cat.

Mobility: Hips

WOD:
For time:
  Row 500M
  10 Ring Dips
  15 DUs
  20 Knees to elbow
  25 Walking Lunges
  30 Mountain Climbers (2 Count)
  35 Box Jump
  30 Mountain Climbers (2 Count)
  25 Walking Lungs
  20 Knees to elbow
  15 DUs
  10 Ring Dips

  Row 500M

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We’ll finish the week with another good rant by Dr. Mike.

LIVE STRONG!!

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