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

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 70/53 lbs
15 Air Squats
30 Double Unders
10 No Push-up Burpees
15 Box Jumps, 24/20 in
30 Double Unders

Goal: Just Get it Done

AMRAP today is going to be a fun one! This workout is all about keeping you moving! The rep schemes and movements are designed so there isn’t much excuse to stop. The kettlebell swing is a bit heavier and ideally done in an unbroken set of 10 reps each round. The no push up burpees are QUICK compared to regular ones and should have you working to keep that belly tight and midline braced as you kick your feet back. Push the pace on this one.

Post Work
2-3 Rounds For Quality:
5 Tempo Dumbbell Pullover (:03 sec down and :03 sec up)
50′ per side Single Arm Overhead Kettlebell Carry

Accessory work today is focusing on the shoulders. The tempo dumbbell pullover is intended to increase your overhead range of motion. Work with a light to moderate load working :03 seconds down and up. The single-arm overhead carry should have you focused on creating shoulder stability in this position.