30 Jun WOD- Tuesday, July 1

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

Week 7/1-7/6/14
1. Swing Hip to Rings 3×8
2. Ring Supports 3×8
3. Ring Rows 3×10
4. False Grip Hang 2x 10-20 sec

Tuesday, July 1st WOD

WOD Prep with Yasmen– How to prepare your body for the WOD:

1. Hamstring Floss
2. Trailing Leg Hip Extension

Strength: Single Leg Deadlift

3×8-12
Bar or db/kb
Do not need to touch the ground

WOD: “Bad Witch”

15 min AMRAP
30 KBS
24 OH Wlk Lunge steps
20 V-Ups

Lv1: 25/18 KB, 15/10 Plate/ tuck-ups

Lv2: 35/25 KB/
25/15 plate/ Tuck-ups

Lv3: 55/35 KB/
45/25/ V-Ups

Lv4: 72/55 KB
45/35/ V-Ups

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