15 Jul WOD- Wednesday, July 16

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- Wednesday, July 16:

Strength:

15 min to find max weight of complex:
2 Hang power cleans +
1 Hang Squat clean

WOD– 5 rounds

90 sec/90 sec rest
5 Power Cleans
DU for Reps

Lv1: 95/65/ singles
Lv2: 135/ 95/ Bar Hops
Lv3: 185/135/ DU

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

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/16″]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.