04 Jul WOD- Saturday, July 5

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

1. Overhead Banded Distration
2. Psoas Smash and Floss

Strength: Good Mornings

5×10 @ 30-40% of your 1 RM Back squat

WOD: For Time

21-15-9
Burpees
Box jumps (24/20 inch)
Ring Dips
Toes to bar

Lvl 1: Box step ups, Push up on knees, knee raises/leg raises

Lvl 2: Box jumps, Push ups, Knees to elbow

Lvl 3 (Rx): Box jumps, Ring dips, T2B

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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