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

For time:
10 Kettlebell Swings, 70/53 lbs
35 Double Unders
9 Kettlebell Swings, 70/53 lbs
35 Double Unders
8 Kettlebell Swings, 70/53 lbs
35 Double Unders
7 Kettlebell Swings, 70/53 lbs
35 Double Unders
6 Kettlebell Swings, 70/53 lbs
35 Double Unders
5 Kettlebell Swings, 70/53 lbs
35 Double Unders
4 Kettlebell Swings, 70/53 lbs
35 Double Unders
3 Kettlebell Swings, 70/53 lbs
35 Double Unders
2 Kettlebell Swings, 70/53 lbs
35 Double Unders
1 Kettlebell Swing, 70/53 lbs
35 Double Unders
Goal: sub 12 minutes

Closing out our week with a for-time workout that will have you working back and forth between a kettlebell swing and double unders. The kettlebell swing is intended to be done with a heavier load although you should be able to go unbroken with each set, especially since the rep scheme is decreasing with each round. The double unders are 35 reps after each round. This is not a lot of double unders although it will accumulate and become closer together as the workout goes on. Work to get these done in an unbroken set but you can also break these up to manage heart rate and fatigue.

Post Work
R Side Plank: 4 x 20 secs / 10 secs
R Bird Dog: 4 x 20 secs / 10 secs
L Side Plank: 4 x 20 secs / 10 secs
L Bird Dog: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.