*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) The Bar “Standard” – AQAP:

30 Clean and Jerks 135/95

30 Bar Muscle-ups

30 Snatches 135/95

Barbell lifts are anyway anyhow. Time cap of 12 minutes. Scale as needed.

2) 5 rounds – 3:00 ON/1:00 OFF:

15/12 Calories Ski Erg

5/side Dumbbell Push Press 90/60

15 Toes-to-bar

Max Overhead Squats 155/105

Treat this as a pacing piece, work for consistency across your rounds. Scale as needed.

3) 4 rounds for Quality:

20 GHD Sit-ups

50ft/side Single Arm Kettlebell Farms Carry

10/side Single Arm Tall Kneeling Landmine Press

Load as desired, rest as needed between movements and rounds.

4) Mobility: 30 minutes

The week is over, spend time on your tighter, more beat-up areas, also think ahead for Monday which is a higher volume squatting day.

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