* 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.

Pre Class:

1) Behind the Neck Jerk + 10 second Jerk Support: Every 1:30 for 15 sets

Warm-up as needed. Start around 60% of your 1RM. This should be perform as a Split Jerk, and the hold should be done in the Split Jerk. Hold it for a FULL 10 seconds.

2) 5 Snatch Push Press + 5 Overhead Squats: 3 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

WOD:

3) 5 Bench Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/15/15 for Bench Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets. 

4) 3 rounds AQAP:

75 Double-unders

21 Wall Balls 30/20

12 Burpees

Extra Work:

5) Run: 10k

For time.

6) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

7) Diamond Push-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. If 20 reps is easy add load appropriately.

8) Double Bent Over Dumbbell Kickbacks: 3 sets of 15

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

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

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