WOD: Saturday 240921

Have a great weekend!

• Coaching Notes

We have a partner Hero WOD today with the focus on moving together on the runs before tackling the middle 28s as alternating sets until each partner has hit their 28 reps of each movement. Lets lean into the teaching component here on the Dual KB Clean and Jerk as this will be the most challenging movement both from a strength standpoint and a technique standpoint. Overall this workout should be in the range of 18-25 minutes, so we will have time to prep and prime movements, go over progressions and create good scaling modifications for all athletes.

metcon: "Jag 28"

For time:

Run 800 meters

28 American Kettlebell Swings

28 Strict Pull-ups

28 Kettlebell Clean and Jerks

28 Strict Pull-ups

Run 800 meters

Kettlebells: 2x 70/53lb, 32/24kg

*Partner Run together, then they each do 28 reps of each movement, but as one

partner working and one partner resting for the duration of the workout.

accessories:

4 Sets, For Quality

10/10 Single Arm Dumbbell Rows

10/10 Single Arm GHD Preacher Curls

15 Banded Face Pulls