Today’s WOD L Hold and Jump Squats SWOD 3 sets Max Rep Strict Chin Ups 30 sec Max effort L-Hold (Rings or Paralattes)
- Hands on rings with knuckles facing out
- Shoulder posted on top of the thumb
- Point your elbows back by trying to turn your hands out
- Lift legs up in front of you until the toes are above hip level and hold
- Allow body to tilt back to balance
Progression 1) Tight Tuck – Perform the L-sit lift as described above, but with the legs pulled tightly into a tuck position. 2) Relaxed Tuck – Now allow the legs to extend out somewhat from the tight tuck position that you used initially. 3) Legs Extended Halfway – Perform L-sit lifts with the legs approximately half way straight. 4) Legs Slightly Straddled – The legs will now be completely straight, but slightly straddled to help to increase the available leverage when performing this element. 5) Pike – The legs will now be completely straight and together at all times.
3 sets
WOD 1 min On/30 Sec rest 4 rounds A. Ring Rows B. Spiderman PushUps C. Jump Squats Lowest Round for Score
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3 sets WOD 1 min On/30 Sec rest 4 rounds A. Ring Rows B. Spiderman PushUps C. Jump Squats Lowest Round for Score 
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