11 Jul WOD- Saturday, July 12

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- Saturday, July 12: We have a team competing today at the Fit Expo in San Jose at the CA Affiliate Showcase. Here is one of the events they are doing! Go CFPH!

“Event 3- Burpees Etc.”
team of 4 (20 min time cap)

60 Burpee Pull-ups
40 Burpee Box-jump overs 20”
60 Burpee DL 185/135
80 Wall Balls 20/14
60 Burpee Pull-Ups

*Only one person works at a time
*burpee DL- hands stay on bar and knees cannot touch the floor
*every athlete has to do at least 1 rep at each station

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

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