WOD: Friday 250404

woman bike calories

I would happily come in last for this workout.

• Coaching Brief & Class Overview

Today's session is focused on full-body muscular endurance, grip stamina, and pacing. Athletes will need to manage fatigue strategically, especially in grip-intensive movements like toes-to-bar and barbell cycling. The goal is to maintain steady pacing and efficient transitions while preventing early burnout.

metcon: “If you Ain’t First, You're Last”

For time:

60 Toes-to-bars

20 Bar Facing Burpees

66/50 Bike Calories

20 Bar Facing Burpees

60 Power Snatches, 75/55 lbs

20 Bar Facing Burpees

60 Push Press, 75/55 lbs

Time cap: 25 mins

Accessories Part a:

4 rounds for quality of:

8 Box Pike Handstand Push-ups

Accessories Part B:

4 rounds for quality of:

20 Banded Face Pulls

12 L/12 R Side Lying Dumbbell External Rotations, pick load

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