WOD: Wednesday 240410

• Coaching Notes

We are hitting one of those classic 40:00 minute EMOM’s you all have grown to love and hate. 🙂 The goal today is to keep the overall RPE to under a 7/10 and think about how to be as efficient as possible when moving through the workout. The note about this workout is that score is total rounds and athletes can take off a total of 5 rounds for the workout or 1 round per movement. Finding the correct scale for this workout is the prime objective as a coach today with the focus to complete all 40:00 minutes, but allowing a few that maybe bit off more than they can chew the option to take a brief minute of reprieve.

Have fun and get after it today!

metcon: "Flow State"

Every 1 min for 40 mins, alternating between:

15/12 Bike Calories

8 Burpee Box Jumps, 24/20 in

14/11 Row Calories

15 Wall Balls, 20/14 lbs

Run, 150 m

Accessories:

4 rounds for quality of:

10 Dumbbell Cossack Squats, pick load

Single Arm Ring Plank, L 15 secs/R 15 secs

20 Barbell Hip Thrusts, pick load