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

Complete as many rounds as possible in 15 mins of:
7 L Arm Dumbbell Snatches, 50/35 lbs
7 R Arm Dumbbell Overhead Squats, 50/35 lbs
14 Sit-ups
7 R Arm Dumbbell Snatches, 50/35 lbs
7 L Arm Dumbbell Overhead Squats, 50/35 lbs
21 Double Unders
7 L Leg Dumbbell Suitcase Lunges, 50/35 lbs
7 R Arm Dumbbell Push Press, 50/35 lbs
14 Sit-ups
7 R Leg Dumbbell Suitcase Lunges, 50/35 lbs
7 L Arm Dumbbell Push Press, 50/35 lbs
21 Double Unders

Don’t get confused on this one! Lots of unilateral work on this one and alternating sides. Take your time on the movements as some can be quite challenging. Focus on quality movement but if you are strong at these are are looking for a bit of intensity feel free to push the pace a bit. The single arm lunge should be done all on one side before moving to the push press. No alternating reps for this workout in particular.

5 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest 30 secs between each round OR see if you can go unbroken.

We did this a few months ago and it’s a great finisher for our midline and overhead strength. A fun challenge that won’t beat you up. Choose a weight that allows you to go unbroken through each round with the limiting factor likely being what you can hold overhead. It’s ok to break if needed but the goal is unbroken.