30 Jul WOD- Thursday, July 31

SKILL OF THE MONTH: Come early, stay late, or practice during open gym. Here is homework to get you closer or better at muscle ups.

1. Ring dips or Ring Supports 3 x 5-10reps
2. Jumping MU Transition 2×5
3. Swing Hip to Rings with false grip hold
4. Handstand hold against wall 2 x 30 sec

WOD, Thursday, July 31

Skill: 2 rounds

30 sec HS hold on wall
30 sec L-sit hold
10 knees2feet
1 min Goblet squat hold

WOD: “Spicy Taco”

12 min AMRAP
9 Front Squat
6 HSPU
3 Bar MU

Lv1: 75/55, 3 wall walks, 6, burpee pull-ups
Lv2: 95/65, 6 Neg HSPU, 6 burpee C2B
Lv3: 135/95

*if can do ring MU and not bar MU, then use the rings!

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