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

AMRAP 15 mins:
21-15-9 reps of:
Wall Ball, 20/14 lbs
Bike Calorie

Goal: 3 rounds

A fun couplet of wall balls and biking! This workout will require a bit of pacing and staying in it mentally. Since the reps decrease with each round you will have to know that after you finish the 9’s you start BACK over with 21. Breaking up the wall ball into manageable sets will be key although some may be able to go unbroken. The bike should be done at a hard pace. This is not a place to rest, however, you should be able to come off the bike and get right to work on the wall balls. Vice versa, you should be able to finish the wall balls and get right to work on the bike. A good goal for this workout is going to be 3 rounds or so.

Midline/Shoulder Work
2-3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft
R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft
10 L/10 R Lateral Med Ball Toss, pick load
Arms Overhead Hip Hinge Hold, 20 secs

Finish off today with both midline strength work and shoulder maintenance. The mixed carry is going to work both midline and shoulder stability. Choose a loading that allows a proper front rack position with knuckles under your chin and elbow close to your body. The overhead portion should have you focusing on bracing through your belly and not overextending at the low back. Lateral med ball toss should be with a light medball and a focus on speed! Hip hinge hold is intended to strengthen the hinge position in a static manner. If done well you should feel this in your lower back.