WOD: Saturday 240330

Have a great weekend!

• Coaching Notes

We have a fun workout today that is the rare occasion that we keep things to a solo workout on a Saturday, however this one would be great to flow through with a partner and split reps as needed keeping transitions fast and movements quick. So, this is your choice to change to a partner AMRAP if you want the community vibe and partner workout today. Otherwise talk athletes through this one and have them get into a fun wave flow style of a workout with the focus on muscular stamina, interference, and a full body workout. We will however be starting off with a partner med ball warm-up with the flow allowing for athletes to hit some movements throwing the medball ball back and forth or running with the medball. This will get the heart rate pumping as well as create a nice full body activation that will lead us directly into the specific movement prep to come.

metcon: "Bodhi"

Complete as many rounds as possible in 20 mins of:

5 Strict Pull-ups

10 Thrusters, 95/65 lbs

15 Air Squats

5 Strict Pull-ups

10 Handstand Push-ups

15 Burpees

Accessories:

5 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 Feet Elevated Ring Rows

15 Banded Tricep Press Downs

15 Banded Bicep Curls