WOD: Tuesday 250401

“Now, I've got a message for all the other drivers out there. If you smell a delicious, crispy smell after the race, it's not your tailpipe. It's just a little of Shake...and Bake!“

• Coaching Brief & Class Overview

Today’s class is all about full-body muscular endurance, focusing on grip, leg stamina, and controlled breathing throughout a high-volume triplet. Athletes will need to pace efficiently on the rower, manage fatigue in the front squats, and strategically break up pull-ups to maintain consistent output across all three rounds.

metcon: "Shake n' Bake"

3 rounds for time of:

30/24 Row Calories

15 Front Squats, 155/105 lbs

30 Pull-ups

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Accessories:

Complete as many rounds as possible in 10 mins of:

16 Kettlebell Gorilla Rows, pick load

20 Dumbbell Suitcase Reverse Lunges, pick load

12 Dumbbell Zottman Curls, pick load