16 Sep WOD- Wednesday, Sept 17

WOD Prep with Yasmen– How to prepare your body before the WOD

1. T-spine smash
2. Overhead Tissue Smash
3. Low Back Warm-Up and Stretch

Bar Warm-up

2rds:
5 HPS
5 PS
5 HPC
5 PC
5 PJ
5 pause BS

for MU/ Pull-ups:
5 Swing hip to bar
5 pull-ups

Strength: Back Squat 5×3 @80-75%

On the clock, every 2 min

WOD:

30 G2O
with a
1-3 Bar Muscle Up EMOM

Lv1: 95/65, 3 burpee pull ups
Lv2: 115/75, 3 burpee C2B
Lv3: 135/95 3 Bar MU/1 Bar MU

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