WOD: Saturday 240622

Finally, the weekend is here.

• Coaching Notes

We have a long one today, so be concise and to the point with your warm-up and prep for the day as well as being deliberate about how you talk to the athletes about how this workout is to be run. The goal today is to stay steady and never have any time here where movement is not being done. The run will be done as a pair and then the work inside the gym will be split evenly between partners with the goal of tackling 5+ reps / set every time an athlete hits a movement. This should keep things moving while allowing just enough rest to keep quality of repetitions throughout this workout. Have fun with it and make sure to pair athletes up with someone of equal ability levels.

metcon: “Ball and Chain”

2 rounds for time of:

Run, 400 m

40 Burpee Pull-ups

Run, 400 m

40 Deadlifts, 225/155 lbs

Run, 400 m

40 Strict Handstand Push-ups

Run, 400 m

40 Box Jumps, 24/20 in

Goal: 32:00-35:00

Time Cap: 40:00

accessories:

3 rounds for max hold of:

Ring Support Hold, 20 secs

Chin Over Bar Hold, 20 secs

Max hold Wall Handstand Hold