Gymnasty

That's the name of the gymnastics class Tues/Thurs at CFSD. Got to the gym a little over an hour before the class got started and did 3x3 squats with the last set being an AMRAP at 240# (hit 9 reps vs 5 one month ago). Then did 20 mins of snatch pulls and hanging power snatches with 65#. Trying to drill getting full hip extension, will probably do another hour of snatches today since the CFSD is perscribing a rest day or doing some running intervals.

Kicked off the gymnasty class with a 900m run then some really good upper body stretching. Did some clutch wrist and shoulder static holds, many of which I've never done before but will definitely start doing more often, as with all of gymastics, it's incredible what kind of pain you can impart with bodyweight leverage.

WOD/ring routine:

(3 second hold at each position)
Support (top of the dip position), 3 Dips, Forward Roll to Front Lever, Inverted Hang, Back Lever, Inverted Hang, Front Lever, Inverted Hang, Back Lever

The Rx version, which one guy who was pretty scrawny looking was able to do (pretty impressive) was:

2 Muscle Ups, 3 Dips, Shoulder Stand, L-Sit, Backward Roll to Back Lever, Pull to Front Lever

Closed out with accumulating 75 seconds in an L-sit on the rings. Options to scale up and down were parallettes and on the floor, respectively. Did the first set at 20s then 15s and a bunch of 10s. Quads felt like they were going to explode.