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

Complete in teams of 2
3 rounds for time of:
Partner Run, 800 m
60 Kettlebell Swings, 53/35 lbs
40 Toes-to-bars
Goal: Sub 25 minutes

Team workout today! For the 800-meter run, athletes will run together. Athletes will then accumulate a total of 60 kettlebell swings which is shared. This means each athlete will do 30 reps. Athletes will work in you go, I go fashion to get these done. The loading for the kettlebell swing should be light and allow to hold on to big sets. The toes to bar are also shared which means each athlete will do 20 reps working in you go, I go fashion focusing on big sets. This is our team workout for the week and the focus should be on having fun and getting the work in.

Post Work
2 rounds for quality of:
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
Single Leg Balance + T-Hold, L 30 secs/R 30 secs
Arms Overhead Hip Hinge Hold, 1 min
T Hold Single Leg Balance + Rotation, L 30 secs/R 30 secs

Accessory work today is focusing on the posterior chain along with some balance drills. The hip hinge hold with arms extended overhead has you holding a hip hinge position with your arms reaching up high. Athletes are going to hold this position for roughly :45sec-1min. Adjust time to make this harder or easier for you. There is a variety of balance drills that progress with each round. Work each side before the next. Focus on keeping a slight bend in your knee and moving with control over speed. This is to be done for quality.