WOD: Saturday 231216

Have a good weekend everyone!

• Coaching Notes

We have a fun interval style partner workout today with a nice 1:1 sprint effort workout. Each set for the athlete should be short and sweet with the emphasis on cycle rate and getting the reps done as fast as possible. This is the style workout that having a really fit partner might not be exactly what you want unless you are looking to push the intensity and have very short rest intervals. The workout will be done with each partner completing the prescribed reps within each round from 10-1 on Sumo Deadlift High Pulls and then back up from 1-10 on the Bar Facing Burpees. This means that the rest decreases on the way down as the reps decrease and will increase on the way up as the reps increase. This should allow for a fast finish on the Bar Facing Burpees!

metcon: "Honey"

For time, teams of 2:

10-9-8-7-6-5-4-3-2-1 reps of:

Sumo Deadlift High-pull, 95/65 lbs

--then--

1-2-3-4-5-6-7-8-9-10 reps of:

Bar Facing Burpees

Goal: 11:00-15:00

Time Cap: 20:00

Primary Objective: Complete all reps unbroken

Secondary Objective: Complete each segment in under 8:00 minutes *This means we are maintaining a pace of 14 Reps / minute

accessories:

5 rounds for quality of:

10 Hollow Rocks

10 V-ups

10 Russian Twists

Hollow Hold, 10 secs