Cycle 2 W4D4

A1. Half kneeling bottoms up KB Press @21X2; 6-8 reps; rest 30s

A2. Ring Rows; 20s amrap; rest 2 Minutes x 3 sets

Usual setup, press 8 @ 20lb. Ring rows = 16/16/16.

B1. Strict Feet through rings; @21X1; 6-8 reps; rest 30s

B2. FLR on rings; 30s; rest 30s

B3. Tuck ups; 10-15 reps; rest 2 min x 3 sets

B1 = 8 reps, B3 = 15 reps. Solid.

C. WOD - For time:

50 Wallball

25 Pull Ups

15 HSPU

500m Row

Time = 5:02. Done w/ HSPUs @ 2:58, brief transition to get situated on rower then a solid 1:50 row. Wall balls = 30-20, pullups unbroken (butterfly, weeee!!!), HSPUs unbroken.

D. Rot. Cuff Rehab

A1. Banded Ext rotation @ 6131; 8-10 reps - light band; rest as needed

A2. Banded face pulls @6121; 8-10 reps; rest as needed

A3. Scap only push ups; 20 reps; rest as needed x 3 sets

Done and done. Shoulders both feeling good.

OVERALL: Good day, deload has been good to me and my shoulders felt really fresh going into the WOD.