14 Jul WOD- Tuesday, July 15

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- Tuesday, July 15:

Warm: 20 min

a) Mobilize
1. Overhead Tissue Smash
2. Banded Heel Cord- Anterior Approach
3. Banded Heel Cord- Posterior Approach
4. Trailing Leg Hip Extension

b)Burgener

c) Review ways to get the bar OH

Benchmark WOD:

“Nancy”
5 rds for time
400 m run
15 OHS 95/65

Lv1: 65/45
Lv2: 75/55
Lv3: 95/65

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/15″]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.