* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

WOD:

1) Hang Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Hang Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 5 rounds AQAP:

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Shoulder-to-Overhead 115/75

Extra Work:

4) Kettlebell Overhead Carry: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

5) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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

https://www.youtube.com/watch?v=B6jQI8jtDls