23 Jul WOD- Thursday, July 24

BRING TALL SOCKS OR WEAR LONG PANTS TODAY

Warm: 1x

800 m run
5 dip shrugs
5 high pulls
5 HPC
5 FS
5 HSC
20 BS
1x:
Spider lunge 5 hip circles
10 K2E
10 Scap pull-ups

Strength: Back Squat

8 min to work up to 90% of 1RM Back Squat
then complete,
2 reps every 2 min- 5 sets @ 90%

WOD: 6 rds (20 min cap)

Hang Squat Cleans
Rope Climb
100 m sprint
Rest 1 min

Lv1: 5 PC+FS/ 6 Rope Walk or 10 K2E
Lv2: 8 HSC, 1 Rope Climb
Lv3: 10 HSC 2 Rope Climbs

WOD Prep with Yasmen– How to prepare your body for the WOD:
1.Overhead Tissue Smash
2. T-spine smash

SKILL OF THE MONTH: MUSCLE-UP

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

Week 7/21-7/27/14
1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Ring dips 3 x 5-10reps

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/24″]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.