WOD: Saturday 241109

Have a great weekend!

• Coaching Notes

Not everyone wants to do Chad, but if you want to give it a go I will keep it in BTWB. Otherwise we will be doing the alternative workout.

metcon: "Zeke" - Alternative WOD

4 rounds for time of:

60 Double Unders

20 Single Dumbbell Box Step Overs, 50/35 lbs, 20 in

15 GHD Sit-ups

3 Wall Walks

Complete in teams of 3, waterfall.

Time Domain: 15:00-20:00

Time Cap: 25:00

accessories:

3 rounds for quality of:

Copenhagen Plank, L 15 secs/R 15 secs

Side Plank, L 30 secs/R 30 secs

Weighted Plank, pick load, 45 secs