02 Jul WOD- Thursday, July 3

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

WOD: Thursday, July 3

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

1. Shoulder Capsule Mobility
2. Low Back Warm-Up and Stretch

PowerLift Total

Back Squat 1RM (18 min)

Bench Press 1RM (15 min)

Deadlift 1RM (22 min)

*Note: keep them moving. Powerlift rules:

3 attempts only (after warmed up of course)

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