27 Jul WOD- Monday, July 28

SKILL OF THE MONTH: Come early, stay late, or practice during open gym. Here is homework to get you closer or better at muscle ups.

1. Ring dips or Ring Supports 3 x 5-10reps
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Handstand hold against wall 2 x 30 sec

WOD, Monday July 28

Strength: 10 min to find max weight of 1 Clean + 2 Jerks

WOD: “Cleaning and Jerking with Cindy”

1-10 Clean & Jerks
1 round of cindy between each set (5 pull-ups, 10 push ups, 15 air squats)

*finishes with a round of Cindy
*no squat required in clean

Lv1: 95/65
Lv2: 135/85
Lv3: 155/105

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