02 Aug WOD- Sunday, Aug 3

After you WOD, come cheer on Victor, Alexis and John at the Lalanne Fitness Summer Throwdown! It is on Treasure Island from 9am-6pm. You support means the world. Check out the website here.

WOD Prep with Yasmen- how to prepare your body for the WOD
1. Barbell Calf Smash
2. Low Back Warm-Up and Stretch

SKill: Agility Ladder w/ Foam roller Slalom

WOD: For time
15-10-5-10-15 Burpee Pull-ups
800-400-200-400-800m Run

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

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Aug/03″]WOD LOGGING[/standout-css3-button]

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