WOD: Saturday 240629

Have a great weekend!

• Coaching Notes

The expectations for today are to spend some time warming up and prepping the body for an intensive team workout. The goal with a team waterfall workout is to have the workout start on a delay with each partner going into the waterfall and acting like barriers to the next spot in the workout. Imagine that each station only has one rower, one area to do push-ups, one running lane, and one pair of dumbbells. If a teammate is on one of those stations the other teammate must wait until the work is completed. This puts pressure on athletes to move a little faster and get out of the way of their partners. The expectation for scaling modifications and levels today is to ensure that athletes are choosing loads and movements that should each take under 1 minute to complete.

metcon: "Stonewall"

6 Cleans, 135/95 lbs

28 Double Unders

6 Shoulder-to-Overheads, 135/95 lbs

9 Burpees

Partner A does 6 cleans, then Partner B does 6 cleans

Partner A does 28 DUs, then Partner B does 28 DUs

Repeat pattern for all movements

Time Domain: 22:00 min AMRAP

accessories:

3 rounds for quality of:

Ring Support Hold, 20 secs

20 Banded Tricep Extensions

10 L/10 R Cossack Squats, pick load