WOD: Thursday 250313

woman toes to bar

What do we think will be the final workout of the 2025 CrossFit Open?

• Coaching Notes

Today’s focus is on grip endurance, midline stamina, and body control with a mix of gymnastics, unilateral step-overs, and running in "The Walk of the Penguin." Athletes should approach this workout with steady pacing on the run, controlled step-overs, and efficient gymnastic transitions. The focus today from a coaching point will be tackling a quality warm-up and skill focus prior to getting into the workout.

metcon: "The Walk of the Penguin"

5 rounds for time of:

Run, 400 m

20 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

12 Toes-to-bars

4 Wall Walks

Goal: 24-30 minutes

Time Cap: 32 minutes

Accessories:

5 rounds for quality of:

Copenhagen Side Plank Hold, L 20 secs

Rest 20 secs

Copenhagen Side Plank Hold, R 20 secs

Rest 20 secs

Hollow Hold, pick load, 30 secs

Rest 30 secs

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