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

Complete in teams of 2. You go-I go fashion.
For time:
6 rounds of:
Run, 400 m
10 Back Squats, 225/155 lbs
–– then —
6 rounds of:
Row, 500 m
10 Strict Handstand Push-ups

Our team workout today has you alternating rounds with your partner. Volume will remain relatively low becuase of this which is what we are going for as we finish out our deload week. If you want to push the pace a bit on the run/row this is a good day to do it and introduce some intensity. If not, no worries, finish up the week with keeping things reasonable at about 70% effort.

Post Work
Accumulate the following for quality:
50 AbMat Sit-ups
50 Hip Extensions
Wall Sit, 3 mins