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