12 Sep WOD- Saturday, Sept 13

WOD Prep with Yasmen: How to prepare your body for the WOD/ recover from the WOD-

1. Forearm Ball Smash
2. Overhead Tissue Smash
3. Barbell Calf Smash

Skill Work: 2 rds

30 sec HS hold
30 sec L-Sit Hold
20 Sec bottom of pistol hold
20 Hollow Rocks
10 Bar Kips

WOD: “Hot Lava”

100 pull-ups for time
200 m run penalty for dropping off the bar

Lv1: 50 reps
Lv2: 75 reps
Lv3: 100 reps

That is a lot of pull-ups, so please take the scale options seriously.
Also, come early to tape your hands. If you forget tape, we sell it. Here is one of the many youtube videos on how to tape your hands for pull-ups.

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