*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 – Establish a Heavy Complex for the Day: 3-Position Snatch

Performed as High-Hang, Above the Knee, Floor. You choose your rest and the number of sets you’d like to hit. You have 10 minutes to establish a heavy complex for the day. All reps are full Squat.

1a) 11:00 – 21:00 – Establish a Heavy Complex for the Day: 3-Position Clean

Performed as High-Hang, Above the Knee, Floor. You choose your rest and the number of sets you’d like to hit. You have 10 minutes to establish a heavy complex for the day. All reps are full Squat.

2a) 4 minute AMRAP:

10 Deadlifts 155/105

8 Burpee Pull-ups

Rest 1 minute

2b) 4 minute AMRAP:

5 Deadlifts 225/155

5 Burpee Chest-to-bar Pull-ups


Extra Work:

3) Tempo (3.3.0) Single Arm Dumbbell Overhead Squat: 5 sets of 5/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and control over loading.

4) Seated Wide Grip Cable Rows: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


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