*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 – 10:00 – Every 1:00 x 10 sets:

Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers

Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches

Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets:

Odd – 5/side Single Leg Landmine Deadlifts

Even – 10 Landmine Anti-Rotations

Start light and feel the movements out. Build loading as deemed fit through the 5 cycles.

2) 9 minute AMRAP:

20 Kettlebell Deadlifts

10 Burpees

5 Strict Pull-ups


Extra Work:

3) Abwheel Roll-outs: 6 sets of 3×3

Rest 90-120 seconds between sets. One rep, or “1×3” consistent of on roll to the left, center, and right.


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