05 Jul WOD- Sunday, July 6

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

1. Shoulder Opener with Lacrosse Ball
2.Banded Heel Cord- Anterior Approach

Strength: 20 mins to work up to a heavy set

Lv1: 3 Hang Power Snatch + 3 OHS -for technique

Lv2: 3 Power Snatch + 3 OHS -for quality

Lv3: 3 Power Snatch + 3 Snatch Push Press + 3 OHS for quality

WOD: “Power Tools”

12 min AMRAP
400 m Run Buy-in,
5 Power Snatch
30 DU

Lv1: 65/45 Lateral hops
Lv2: 95/65 15 DU
Lv3: 135/95 30 DU

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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