WOD: Friday 240719

• Coaching Notes

We are tackling a leg stamina chipper today with the emphasis on the run and maintaining a pace that is hard, yet sustainable. The challenge will be the 800m Run into the. 20 Dual Dumbbell Box Step-Overs as we have built up a good amount of fatigue and are going to need to dial in our pace and efficiency on the Step-Overs. Practice some running form as well as techniques for the Box Step-Overs to allow for greater consistency and less rest between movements. The biggest goal on any chipper is always how to rest the least and keep tackling just one more rep or one more step.

metcon: "Earn These Shields"

For time:

Run, 1600 m

40 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

Run, 800 m

20 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

Time cap: 25 mins

accessories:

Every 1 min for 12 mins, alternating between:

Kettlebell Romanian Deadlift, pick load, 40 secs

Banded Glute Bridge, 40 secs

Goblet Cossack Squat, pick load, 40 secs