25 Jul WOD- Saturday, July 26

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. 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

WOD: Saturday, July 26

Skill: Handstands

Lv1: Headstands/ wall walk holds for max time
Lv2: Max Hold HS on wall
Lv3: Max hold free/ Max distance HS walk

Partner WOD: 5 rounds

Partner A: 10 S2O
Partner B: 10 S2O
Partners A & B: 10 Burpees together (both have to complete 10 burpees each)

*One partner must hold bar in front rack while the other does 10 S2O

Lv1- 75/55
Lv2- 95/65
Lv3- 115/75

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

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