WOD: Saturday 240928

Kachow!

• Coaching Notes

We are looking to tackle a fun triplet today in teams of 3. The goal here is to work evenly across, splitting the workload on the Bike to about 1k each, then tackling 5 Ring Muscle-Ups and 5 Burpee Box Jumps a piece for the entire 20 minutes. This should lead us into a pretty cyclical workout that limits total volume because of the amount of time spent on the bike. This is strategic as it is a deload week, so overall volume should be coming down just a touch here.

metcon: “Skadoosh!”

Complete as many rounds as possible in 20 mins of:

Bike, 3000 m

15 Ring Muscle-ups

15 Burpee Box Jump Overs, 24/20 in

accessories Part A:

Strict Pull Up (Tempo)s 6x3

Rest as needed between efforts.

Accessories Part B:

5 rounds for quality of:

6 Parallette Bar Dips

Double Kettlebell Overhead Carry, pick load, 50 ft