WOD: Saturday 241207

Have a great weekend everyone!

• Coaching Notes

This one is all about that speed and moving fast. We are looking for this to be all out sprints each time and for athletes to have just enough time to really rest in order to hit that sprint capacity on each set. The challenge here will be the leg stamina and drive through the rower on the sprint to the finish to get it done. As soon as athletes see the 12/9 calories done on the Rower the next athlete can tackle it in order to finish in as fast a time frame as possible. Note that the jump over the rower could be a little bit of an issue for some, so we can adjust to stepping over the rower or moving to a lateral burpee over line

metcon: "Runnin' With the Devil"

8 rounds,with a partner, each round for time, of:

12 Kettlebell Swings, 70/53 lbs

9 Lateral Burpee Over Rowers

12/9 Row Calories

Go every 4:30 mins.

accessories:

4 rounds for quality of:

20 V-ups

Rest 30 secs

Weighted Plank Hold, pick load, 1 min

Rest 30 secs