29 Jul WOD- Wednesday, July 30

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, Wednesday, July 30

WOD Prep with Yasmen– how to prepare before the WOD

1. for bench press: Shoulder Capsule Mobility
2. for low back: Low Back Recovery

Strength:

Bench Press 5×5

WOD: 6 rounds

30 sec AMRAP T2B
30 sec rest
30 sec AMRAP DB/KB Snatch
30 sec rest

Lv1: Knee raises, 25/15
Lv2: K2A, 35/25
Lv3: T2B, 53/35

Finisher: for time

3 rds 44ft sled push/pull

Lv1: 15/0
Lv2: 30/15
Lv3: 45/25

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