*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1) Every 2:00 x 7 sets: 3 Back Squats @ 100% of 1RM Front Squat

Warm-up appropriately, these should be relatively demanding sets, not max effort, but heavy. Keep the weight fixed for all 7 sets.

2) 4 sets of:

1 minute Wall Facing Handstand Hold +

50ft Double Dumbbell Overhead Walking Lunge 70/50

Rest 2 minutes between sets.

3a) 3 rounds AQAP:

1000m Bike Erg

10 Burpee Lateral Bar Hops

6 Power Cleans 185/135

Rest 3 minutes between A and B

3b) 2 rounds AQAP:

1000m Bike Erg

10 Burpee Lateral Bar Hops

8 Power Cleans 185/135

Rest 3 minutes between B and C.

3c) AQAP:

1000m Bike Erg

10 Burpee Lateral Bar Hops

10 Power Cleans 185/135

Done.

4) Hip Extension: 3 sets of 20 w/Dumbbells

Rest 90-120 seconds between sets. Perform this holding a Dumbbell in each hand.

5) Single Arm Kettlebell Side Bends: 3 sets of 20/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one side before switching to the other.

Session B:

1) Row: 3 x 1600m

Rest 3 minutes between sets. Same pace as weeks past.

2) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE