* 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) Snatch: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit.

2) Snatch High Pull: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum.

WOD:

3a) 1 Tempo Front Squat: EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

3b) 1 Tempo Back Squat: EMOTM x 5 sets

Start at your heaviest Front Squat or heavier. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down.

3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 1a, 1b, 1c, should be done as one continual 21 minute piece.

4) AQAP:

30-20-10 Box Jump Overs 24/20

21-15-9 Shoulder-to-Overhead 135/95

5-3-1 Rope Climbs 15ft

Extra Work:

5) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

6) Single Leg Kettlebell Deadlift: 3 sets of 10/side

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

7) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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

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