WOD: Saturday 250208

Have a great weekend everyone!

• Coaching Notes

The workout today is a partner waterfall-style workout designed to challenge barbell cycling, gymnastics capacity, and conditioning. The waterfall format ensures a steady flow of work and recovery, emphasizing efficient movement and strong communication between partners. This workout is a lot of fun with the goal of turning it into a race between partners and emphasizing efficient transitions and fast Burpee Box Jump cadence as that will be the crux of the workout today. For coaching purposes, focus on the barbell cycling component the most, while touching on kipping and butterfly pull-ups as well as scaling mods for all movements.

metcon: "Manhattan"

For time with partner, waterfall style:

27 Power Snatches, 75/55 lbs

24 Pull-ups

21 Burpee Box Jump Overs, 24/20 in

21 Power Snatches, 75/55 lbs

18 Pull-ups

15 Burpee Box Jump Overs, 24/20 in

Rest 3 mins

21 Power Snatches, 75/55 lbs

18 Pull-ups

15 Burpee Box Jump Overs, 24/20 in

15 Power Snatches, 75/55 lbs

12 Pull-ups

9 Burpee Box Jump Overs, 24/20 in

Time cap: 25 mins

Accessories part a:

5 rounds for quality of:

Pull-up Bar Dead Hang, 1 min

10 Barbell Good Mornings, pick load

Accessories part b:

4 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

15 Ring Bicep Curls