*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 Front Rack Lunges 50/35

2 minutes Max D-Ball over the Shoulder 100/70

2 minutes Ring Dips

2 minutes Alternating Single Arm Hang Dumbbell Squat Snatch 50/35

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) Hanging Active Ring Hold: 9 sets of 30 seconds

Rest 60 seconds between sets. Rotate through Pronated, Neutral, and Supinated each round.

3) Bike Erg: 20 minutes Easy @ Damper 1

Active recovery pace, get some meters and low end conditioning in and flush your legs.

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