WOD: Saturday 241228

Have a great weekend!

• Coaching Notes

This is a fun partner workout today that will help foster camaraderie between athletes and within the community. Remind athletes that the run is always together, so partner up athletes with similar running abilities. Prioritize a stable overhead lockout on the Shoulder to Overhead and be sure to talk through points of performance and key movement strategies for the Burpee Box Jump Overs. Scale early if movement quality is compromised. Keep strict on warm-up and prep times to ensure the WOD starts as planned. The longer format Saturday class allows for a more relaxed atmosphere but still be mindful of transitions.

Metcon: "Ghost"

5 rounds for time of:

Partner Run, 400 m

30 Shoulder-to-Overheads, 135/95 lbs

20 Burpee Box Jump Overs, 24/20 in

Time Domain: 22:00-30:00

Time Cap: 30:00

Accessories:

5 rounds for quality of:

Double Kettlebell Overhead Carry, pick load, 50 ft

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft