8am-10am: Open Gym
10am: Group WOD
Complete as many rounds as possible in 20 mins of:
Partner 1: Run, 400 m
Partner 2 – AMRAP of: Farmers Carry, 100 ft + 10 Double Kettlebell Shoulder-to-Overheads, 53/35 lbs
The run should be more of a sprint. Push the pace here knowing that you have a chance to recover a bit on the farmers carry. The farmers carry is on the light side and 100 ft isn’t that far with this weight. Don’t run with the weight but keep an honest walking pace without being too slow. Ideally you can go right into the shoulder to overhead work. Returning the weight to the front rack position is key. Don’t rest the kettlebells on your shoulders. If needed go lighter and choose a weight that allows you to have the proper front rack set up.
Barbell Bicep Curl
BTN Barbell Tricep Extension
This is not for time but rather for quality. Choose your weight for each exercise but it should be the same across all sets. Weight should be something that allows for unbroken but challenging sets. Leg and arm pump coming towards you with this one. Have fun!