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

Complete in teams of 2…
5 rounds for time of:
Partner 1 do:
Double Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
20 Kettlebell Swings, 70/53 lbs

Partners will be working at the same time. KB carry should be heavy but not something you have to break more than one time with during the 100 meter effort. Swings are on the heavier side and will continue to tax the upper back since you are working that in both movements today. Be honest with the carry and don’t prop the weights up on your shoulders. The real benefit is resisting flexion. Swings are where you will likely earn some rest so enjoy it since they will get the heart rate up before having to carry again.

Post Work
3 rounds of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
–tnen–
3 rounds of:
10 L/10 R Quadruped Hip Extensions
10 L/10 R Knee Band Standing Hip Hinge Abductions
Rest 1 min