8am-10am: Open Gym
10am: Group WOD
Teams of 3 – 5 rounds of:
Partner 1: 20/17 Row Calories
Partner 2: max rep Med Ball Clean + Wall Balls, 20/14 lbs
Partner 3: max rep Rope Climbs
The row is the rabbit on this workout so make sure you hustle here. Effort should be close to a minute but no more than 1:20 on the rower. If you need to, adjust the calories to meet this time domain and keep things consistent each round for you. Other two people will be doing max reps of the other movements before rotating. The med ball clean + wall ball is back! This is a bit slower than our traditional wb shot but with some practice you can get efficient with cycling these. Work on a strong and steady pace here along with the rope climb. Take time on the rope climb to lock those feet so you can save your grip a bit.
2 rounds for quality of:
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
Hollow Body Plank Hold, 30 secs
This work is for quality so don’t rush through it! You will get the most out of this work by focusing on controlled movement, good position, and time under tension. The prone snow angel is a tough one. Focus on full range of motion. ATYT can be done with crossover symmetry or plates. If using plates you will want to have a hinge at the hip like a good morning position to get the most out of the movements.