*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) 2 rounds of:

2 minutes Max Dumbell Box Step-ups 35/25 @ 24/20

2 minutes Max D-Ball over the Shoulder 70/50

2 minutes Ring Dips

2 minutes Alternating Single Arm Hang Dumbbell Power Snatch 35/25

2 minutes Max Box Jump, Step Down 24/20

5 minutes Easy Ski/Bike/Row/Run

Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round.

Extra Work:

2) Single Arm Farmers Carry: 4 x 75ft/side

Rest 60 seconds between sides. Build as heavy as able to carry unbroken.

3) Hollow Hold: Accumulate 3 minutes

Keep track of times and attempts to complete.

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