20130130

Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.

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Warmup - break up as needed
40 Air Squat
30 Situps
20 GHD Back Extensions

Skill
Inverted ring balance - always have a spotter
Just like the pictures shows, transfer between the 4 positions
1. Inverted Squat 2. L-Sit 3. Inverted w/ knees bent 3. Standing Inverted

WOD
Backsquat - (10 X 8 X 5) 3 X 3 X 3 X 3 X 3