WOD: Saturday 240914

Have a great weekend!

• Coaching Notes

We have a fun 3 person team waterfall workout today with the focus on moving quickly and staying out ahead of your teammates. The goal here is that we have just enough time to try to outpace our partners in order to keep this thing flowing. The score is total time from the time partner 1 starts to the finishing time of partner 3. The best way to tackle this is to all be moving at a relatively even and consistent pace with partners never truly catching the athlete in front of them. Each component is written in a way that should take close to the same time frame, except for the overhead squats, which are meant to be done fast and unbroken.

metcon: "Get the Ball Rolling"

5 rounds for time of:

30 AbMat Sit-ups

15/12 Row Calories

10 Overhead Squats, 95/65 lbs

3 Wall Walks

Time Cap: 25:00

accessories:

4 rounds for quality of:

Banded Paloff Hold, L 30 secs/R 30 secs

Suitcase Carry, pick load, L 100 ft/R 100 ft

Weighted Plank Hold, pick load, 1 min