WOD: Saturday 250405

Have a great and restful weekend!

Reminder: GYM CLOSED FOR WEIGHTLIFTING MEET!

Come cheer on the lifters and maybe help out and volunteer!

Still posting the workout here and on BTWB in case anyone is interested in doing it at home.

• Coaching Brief & Class Overview

Today’s session is a team-based waterfall workout that emphasizes grip endurance, pulling strength, posterior chain, and aerobic capacity. Athletes will cycle through a 200m run, deadlifts, box jumps, and strict pull-ups, maintaining consistent pacing and efficient transitions. The goal is to never get caught by a partner while progressively increasing intensity throughout the rounds.

metcon: "Slingshot Engage"

5 rounds for time of:

Run, 200 m

15 Deadlifts, 185/125 lbs

12 Box Jumps, 24/20 in

9 Strict Pull-ups

Time Domain: 16-22 min

Time Cap: 25 min

Accessories:

Every 1 min for 12 mins, alternating between:

12 Inverted Rows

12 Glute Ham Raises Barbell Hip Thrust Hold, pick load, 30 secs