WOD: Friday 241025

Start the week with strength, end the week with strength. Nature is healing.

• Coaching Notes

Today we are getting into a day that requires a little more thought and foresight with class management. We are looking to get into our strength progression, working on heavier loads than the last time we hit this progression before working our way into a challenging chipper. The chipper is in that middle time domain of around 11-15 minutes, so definitely doable to accomplish in the class time, but we are looking to hit a lot of the movements for the workout in the general prep here to make sure that we can transition straight away from the strength work directly into the Chipper. For the chipper, remember that the burpees start at 90 seconds not at 0:00, and if needed can start athletes on 30 second delays today to limit space if everyone is doing burpees at the same time.

strength:

Every 2:30 for 10 mins do:

3 Segmented Deadlifts, pick load

3 Seated Vertical Jumps

metcon: "Thor"

For time:

35 Pull-ups

30 Deadlifts, 225/155 lbs

25 Box Jumps, 24/20 in

30 Pull-ups

25 Deadlifts, 225/155 lbs

20 Box Jumps, 24/20 in

Time cap: 17 mins

accessories:

5 rounds for max reps of:

Max rep GHD Sit-ups, 45 secs

Rest 15 secs

Max rep Barbell Hip Thrusts, pick load, 45 secs

Rest 15 secs