December 12, 2020

Posted By: Christi

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

10 rounds for time of:
15 Wall Balls, 20/14 lbs
3 Deadlifts, 315/225 lbs

Goal: sub 15 mins

This is going to be a fun workout and will likely get a little spicy! For some, the wall balls will be able to be done unbroken and for others breaking these into two sets will be really helpful to manage fatigue and breathing. The weight on the deadlift is on the heavier side and should force you to focus a bit more on getting prepped for each round with a solid start position.

Midline/Shoulder Maintenance

AMRAP 10 mins of:
50′ Single Arm OH Carry (right)
15 Scap Push-ups
50′ Single Arm OH Carry (left)
15 Scap Pull-ups

Working midline and shoulder maintenance pieces. The single-arm carries should be challenging but with a real focus on quality position both in regards to an open shoulder and locked out elbow as well as the midline being tight. The additional shoulder work is primarily focusing on scap control and we are looking for quality on this training portion, not speed.