WOD: Saturday 250315

Take an extra nap today. You earned it!

• Coaching Notes

Today's class is all about teamwork and sustainable effort through barbell cycling, explosive power, and shared work output. Athletes will warm up with a fun, strategic rowing challenge, followed by a partner medball sequence to prepare for the grip and posterior chain demands of the workout. "The Bane of Your Existence" is a grindy, full-body AMRAP where smooth transitions and smart rep splitting will be key.

metcon: "The Bane of Your Existence"

Complete as many rounds as possible in 21 mins of:

30 Power Snatches, 75/55 lbs

30 Medicine Ball Cleans, 20/14 lbs

30/24 Row Calories

30 Box Jumps, 24/20 in

Accessories part a:

Every 1 min for 10 mins, alternating between:

12 Ring Rows

12 Ring Push-ups

accessories part b:

5 rounds for quality of:

12 Front Foot Elevated Split Squats, pick load

16 Banded Hip Adductions