WOD: Tuesday 250408

Smile through the pain. That’s all you can do.

• Coaching Brief & Class Overview

Today's session is a conditioning-focused workout designed to test aerobic endurance, power output, and movement efficiency under fatigue. Athletes will complete three rounds of running, rowing, burpee box jump overs, and Echo bike sprints, aiming for consistent pacing across all sets while managing fatigue effectively.

metcon: “Bad Luck and Trouble”

3 rounds, each round for time, of:

Run, 400 m

25/20 Row Calories

15 Burpee Box Jump Overs, 24/20 in

30/22 Bike Calories

Run, 400 m

Rest 3 mins between each round.

Goal: 9-11 minutes per set

Time Cap: 12 minutes per set Overall

Time Cap: 40 minutes

Accessories:

3 rounds for quality of:

Reverse Sled Drag, pick load, 100 ft

Sled Push, pick load, 100 ft

Banded Paloff Hold, L 30 secs/R 30 secs