WOD: Friday 241011

• Coaching Notes

Today's focus is consistency across the 20:00 AMRAP today. We are building into a good flow here moving from the Bike to the Snatch then into lateral burpees over the bar before finishing off with a good set of Strict Pull-Ups. The goal is to hit about 2:00-2:30 per round, which means we need to keep the Bike, Power Snatches, and Lateral Burpees in that 90sec-2min range before finishing off with the set of Strict Pull-Ups. We placed in the Strict Pull-Ups today vs. kipping to keep each movement done in around the same time frame, slow down the pace and keep the shoulders healthy after the shoulder work yesterday and the combo of Power Snatch and Burpees today. Spend time going over barbell cycling and good scaling modifications for the Strict Pull-Up today like the toenail spot or banded strict pull-up as the main modifications today.

metcon: "Candy Land"

Complete as many rounds as possible in 20 mins of:

12/9 Bike Calories

9 Power Snatches, 95/65 lbs

8 Lateral Burpee Over Bars

7 Strict Pull-ups

accessories:

3 rounds for quality of:

12 Feet Elevated Ring Rows

8 L/8 R Three Point Dumbbell Rows, pick load

Reverse Sled Drag, pick load, 100 ft