12 Jul WOD- Sunday, July 13

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- Sunday, July 13:

Strength:

Clean Pulls
4×5
Clean high Pulls
4×3

WOD: “Barbie Complex”

8 min AMRAP of:
4 Hang Power Clean
4 Front Squat
4 Shoulder to Overhead

Lv1: 75/45
Lv2: 95/65
Lv3: 115/75
Lv4: 135/95

*may not put the bar down mid-round

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

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/12″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.