24 Jul WOD- Friday, July 25

Skill: 1 set of each MU skills of the week (12 min)

1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Ring dips 3 x 5-10reps

10 min EMOM
1-5 MU based on skill level
no bands!
Lv1: 3-5 Neg Pull-ups
Lv2: 3-8 strict pull-ups
Lv3: MU

WOD:

Every 90 sec until failure (13 min cap)
10 KBS
5 C2B Pull-ups
5 Clapping Push ups

If the reps aren’t finished within the 90sec, that is considered at “fail”, meaning your done. Therefore, it is a good idea to scale.

Lv1: 25/18, banded strict pull-ups, push-ups
Lv2: 35/25, pull-ups, push-ups
Lv3: 53/35, C2B, clapping push-ups

WOD Prep with Yasmen– How to prepare your body for the WOD:
1.Overhead Tissue Smash
2. T-spine smash

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