8am-10am: Open Gym
10am: Group WOD
Complete in teams of 2...
AMRAP 24 mins of:
4 Dumbbell Thrusters, 50/35 lbs
24 Double Unders
Goal: 20-24 rounds as a team
Partner workout on deck for today and this will be a fun one to get after! This is a 24-minute AMRAP working in a you go, I go fashion between rounds. One athlete will step in and complete an entire round while the other is resting. Athletes will then switch and repeat for the entire 24-minutes. For this workout, we would recommend keeping each round within a minute.
Posterior Chain Accessory Work
3 rounds for quality of:
12 Alternating Goblet Cossack Squats, pick load
20 L/20 R Side Lying Leg Raises
Starfish Side Plank, L 20 secs/R 20 secs
1min per side Spiderman Stretch
1min per side Banded Lat Stretch