03 Jul WOD- Friday, July 4th Independence Day

Happy 4th of July!
8:00 and 9:00 AM Class Only
Here’s a special one for ya!

“July 4, 1776”

7 rounds with a 5 Air Squat EMOM:
4 HSPU
1 rope climb
7 Hang Squat Clean 95/65
7 Push Press
6 C2B Pull-ups

(25 min Cap)

Lv1: (no EMOM)
4 Wall Walks
7 K2A
7 Front Squats 65/45
7 Push Press
6 Pull-ups

Lv2: (3 air squat EMOM)
4 Neg HSPU
7 K2E
7 Hang Power Cleans + Front Squat 75/55
7 Push Press 75/55
6 Pull-ups

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

1. Overhead Banded Distration
2. Trailing Leg Hip Extension

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

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