* 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) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets

1 Cluster consists of 5 Touch-and-Go Deadlifts + 5 High Box Jumps + 5 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep.

2) 7 minute Up Ladder:

3 Ring Rows

3 Goblet Squats 53/35

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

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets.

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

Post Results/Thoughts To Comments