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

Every 3 mins for 15 mins do:
9 Wall Balls, 30/20 lbs
6 Bar Muscle-ups
3 Goats

This is on the 3 min to keep our pacing in check today. Don’t feel like you need to sprint these rounds. The wall ball and bar muscle up will get the heart rate up a bit and provide some fatigue for your “goat”. What’s your “goat”? It’s really anything you want to work on. The key is that you need to keep this skill oriented. You can adjust the reps as needed but don’t create a ton of work for yourself, OR loading. For some this may be a handstand hold, double unders, squat variation, olympic work, etc. If it is something in the weight lifting realm keep it to an empty or very light loading on the barbell and focus on quality of movement and position. You should have :90 sec or so to rest before the start of the next round.

Post Work
For quality:
200 Seated Band Leg Curls
200 Seated Calf Raises
Banded Lateral Walk, L 100 ft/R 100 ft

We are focusing on knee health with our accessory work today. The goal is to have you using a light mini-band and working through big sets. Feel free to cut back on the reps as needed to 100 or 150 per movement as needed.