* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

WOD:

1) Snatch: 3 Touch and Go Reps Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them.

2) Clean and Jerk: 3 Touch and Go Cleans + 1 Jerk Every 2:00 for 5 sets

Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 

3) 7 minute Up Ladder:

3 Pull-ups

3 Hang Squat Cleans 95/65

Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up.

Extra Work:

4) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ box. Add load as able.

5) Handstand Walk/Hold: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

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

Post Results/Thoughts To Comments