WOD- Wednesday, July 9

SKILL OF THE MONTH: MUSCLE-UP

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

    Week 7/7-7/13/14
    1. Banded MU transition 2×5
    2. Kipping MU transition Drill 2×5
    3. Ring Dips 3×5-10/ Modify with Ring Supports (no bands!)
    4. False Grip Hang 2x 10-20sec

    WOD- Wednesday, July 9

    Jump Skillz: (18 min)

    a) Find max standing broad jump distance- 3 attempts

    b) Death by Tuck Jumps
    increase by 5 reps each minute.
    10 min cap

    WOD: “SF Crippler”

      for time:
      30 back squats @ 185/135/ 60%
      Run 1 mile

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1. Barbell Calf Smash
    2. Couch Stretch

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