June 26, 2021

Posted By: Christi

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

Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls, 20/14 lbs

This is to be done on the 3 min with the main goal of keeping the intensity reasonable. IF you are chomping at the bit to get going again with some intensity and feeling recovered you can treat this like an interval and do the couplet for time each round, resting the remainder of the 3 min. Otherwise take your time going through this, break things up as needed, focus on quality movement and efficiency on that rope climb.

Post Work
For quality:
20 Bent Over Lateral Raises, pick load
20 Scap Pull-ups
20 Prone Snow Angels
20 Scap Push-ups
10 ATYTs

We are finishing off today with some shoulder maintenance. This is only 1 round and feel free to adjust reps based on how you are feeling. You can use crossover symmetry or mini change plates. Ideally, no more than 2.5-5#. Focus on quality work. The slow, controlled movement will be key. This generally means the eccentric phase of the movement should be a touch slower than the concentric for each rep.