16 Jul WOD- Thursday, July 17

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

Week 7/14-7/20/14
1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Ring Rows 2×5-10
4. False Grip Hang 2x 10-20sec

WOD- Thursday, July 17: Happy Birthday JCook!

Skill: 10 min HSPU tech

-headstand to HS
-kip
-mods

Lv1: Practice kicking up to a HS against wall

DL: 10 min to work up to 80% of 1 RM

WOD: “Paisano”

Row 1000m
5 DL @80%
5 HSPU
Row 750m
10 DL @70%
10 HSPU
Row 500m
15 DL @60%
15 HSPU
Row 250m
20 DL @50%
20 HSPU

LV1: Box HSPU
Lv2: Bar HSPU
Lv3: Kipping or Strict HSPU

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

1. T-spine smash
2. Low Back Recovery

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