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

5 Rounds For Time:
Row 500 meters
7 Strict HSPU
5 Back Squat (75% of 1 RM)
Goal: Sub 20 min

Little bit of everything in this workout. The row should have you finding a strong pace but something that you can move right into the HSPU with. For the strict work keep in mind that elbow position and reach your head forward as you go down to create that base of support. The back squat is percentage based which we rarely do but this should be heavy for a set of 5 but still doable. Adjust the weight as needed and if you need to break up the set it should be no more than one time to complete the set of 5.

Shoulder Maintenance 3xs:
20ea. Single Arm Banded Pull Down
15 Banded Face Pull
:20sec Reverse Grip Hang