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

Teams of 2
For time:
100 Chest-to-bar Pull-ups
100 Box Jump Overs, 24/20 in
50 Weighted Abmat Sit-ups
100 Ring Push-ups
100 Walking Lunges
50 Weighted Abmat Sit-ups

Teams of 2 work together to complete the work. While one person works the other holds a double kettlebell front rack (53’s/35’s). You must complete all reps of an exercise before moving onto the next.

Teamwork out on the deck today with one person doing the work while the other holds two kettlebells in the front rack. This will make for a challenging workout depending on how you break things up. I would suggest sticking with smaller rep ranges and faster transitions in order to avoid any muscular failure, or just too much time hanging out with those kettle bells!

Accessory Work
3 rounds for quality of:
10 Tempo Split Squats
Wall Sit Med Ball Between Knee, pick load, 20 secs
30 Seated Banded Hamstring Curls

Accessory work today is focusing on the lower body. Work through this for quality focusing on maintaining the tempo and reaching full range of motion. The split squat can be loaded or unloaded holding weight however you would like. The seated banded leg curl should be done with a light band that allows for fairly quick reps.