*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there.

**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:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead on the floor each rep.

1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 10/side Single Leg Kettlebell Romanian Deadlifts

Focus on position over speed. Only go as low as you can maintain a good back position. Perform all 10 reps on 1 side before switching to the other.

2a) 4 minute AMRAP:

12 Alternating Front Rack Lunges 95/65

6 Burpee Pull-ups

Rest 1 minute

2b) 4 minute AMRAP:

8 Alternating Front Rack Lunges 135/95

4 Burpee Chest-to-bar Pull-ups

Extra Work:

3) Split Stance Good Morning: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on position over load. Perform all reps on 1 side then switch to the other.

4) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over load. Perform all reps on 1 side then switch to the other.

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

https://www.youtube.com/watch?v=srSxDZhHy9M