10 Jul WOD- Friday, July 11

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- Friday, July 11

Strength: 2 Snatch EMOM for 8 min

Lv1: @ 50% Power SN
Lv2: @ 60% Pwer SN + OHS
Lv3: @ 70% Squat SN touch-n-go

WOD:

6 min AMRAP
16 sit-ups
8 G2O

2 min Rest

4 min AMRAP
8 Sit-ups
4 G2O

Lv1: 75/55
Lv2: 95/65
Lv3: 135/95

WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Overhead Tissue Smash
2. Hamstring Floss

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