01 Jul WOD- Wednesday, July 2

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: Wednesday, July 2

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

1. Overhead Banded Distration
2. Skin the cats 2×5

Warm-up: 10 min to do the weekly MU drills

Skill: Death by Muscle Ups (10 min cap)

Once hit failure, start back at 1. Everyone goes 10 rounds

Lv1: Strict Push-up-Burpee Pull-ups
Lv2: Ring Dips or Jumping MU
Lv3+: Muscle Ups

WOD:

60-50-40-30-20-10
Cal Row
rest 1 min between sets

Finisher: tabata sit-ups

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/02″]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.