08 Jul WOD- Wednesday, July 9

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

Week 7/7-7/13/14
1. Banded MU transition 2×5
2. Kipping MU transition Drill 2×5
3. Ring Dips 3×5-10/ Modify with Ring Supports (no bands!)
4. False Grip Hang 2x 10-20sec

WOD- Wednesday, July 9

Jump Skillz: (18 min)

a) Find max standing broad jump distance- 3 attempts

b) Death by Tuck Jumps
increase by 5 reps each minute.
10 min cap

WOD: “SF Crippler”

for time:
30 back squats @ 185/135/ 60%
Run 1 mile

WOD Prep with Yasmen– How to prepare your body for the WOD:
1. Barbell Calf Smash
2. Couch Stretch

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