WOD: Thusday 241226

Reduced schedule. Please check ZP for all changes.

• Coaching Notes

Reduced schedule. check zen Planner.

We’re combining upper-body strength (bench press) with unilateral lower-body work (DB front rack lunges) to build balanced strength and stability. After that, "Mario and Luigi" will test core stability, shoulder endurance, and leg stamina with wall walks and high-volume air squats. We have an optional finisher for those that stay after today with a core workout focused on positional integrity, endurance, and quality.

Strength:

5 rounds for quality of:

Dumbbell Front Rack Walking Lunge, pick load, 50 ft

6 Bench Press, pick load

Metcon: "Boo"

For time:

10 Wall Walks

100 Air Squats

8 Wall Walks

80 Air Squats

6 Wall Walks

60 Air Squats

4 Wall Walks

40 Air Squats

2 Wall Walks

20 Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Accessories:

10 rounds for quality of:

Superman Hold, 30 secs

Hollow Hold, 30 secs Rest 30 secs