WOD: Wednesday 240619

Cool photo is cool.

• Coaching Notes

The focus today is on a high effort workout with the goal of matching outputs on Part A and Part B of the workout. The score for the workout is the combined total of reps for Part A and Part B combined. The goal today will be to spend some time on rowing technique and prep during the warm-up and making sure that athletes are ready to tackle big sets on Wall Balls and a hard pace on the Rower. We have a fun finisher today that will leave athletes feeling just a little weak in the knees.

metcon: “Work In Progress”

In 5 mins, for max reps of:

60 Wall Balls, 20/14 lbs, 10/9 ft

Max reps in remaining time Row Calories

-- Rest 5 mins --

In 5 mins, for max reps of:

X Row Calories

Max reps in remaining time Wall Balls, 20/14 lbs, 10/9 ft

**X Row Calories- edit in the total number of calories achieved from Part A.

accessories:

For time:

Wall Sit Hold, 5 mins

Every 1 min (starting at 0:00) complete:

10 Alternating Lateral Lunges