8am-10am: Open Gym
10am: Group WOD

In teams of 3, complete…

AMRAP in 12 mins of:
Deadlift, 225/155 lbs
Row Calorie
Box Jump Over, 30/24 in
*Rotate through exercises as often or little as you like.

12 minute AMRAP today! Rotate exercises as often or as little as you like. The deadlift weight is moderately heavy but should be something you can confidently cycle. Think of a weight that you can do 15 reps unbroken without much concern. The row is a similar movement and will increase the heart rate quite a bit. Box jump over will do the same thing in regards to your heart rate along with taxing the legs. This is listed at a higher box height but feel free to adjust as needed. Keep in mind that you can rotate as often or little as you like. You can play to each other’s strengths or simply turn this into an EMOM rotating through each exercise on the minute. Have some fun with it and get after it!

Shoulder Maintenance
3 rounds for quality of:
10 L/10 R Banded External Shoulder Rotations
5 L/5 R Tempo Single Arm Kettlebell Press, pick load
*tempo :03 up, :03 down

Post Work 1x:
2-3min Forward Fold
2-3min Straddle Stretch