WOD: Friday 251107

• Coaching Brief & Class Overview

Today’s session, “Tenet,” is a mirrored interval piece focused on core control, grip stamina, and aerobic repeatability. The Toes-to-Bar volume and rowing intervals complement each other to develop midline endurance and rhythm under fatigue. The warm-up prioritizes kip mechanics, lat engagement, and hollow body activation to prime athletes for quality movement and sustained output. Each round should feel repeatable — the name “Tenet” reflects the balance between symmetry, pacing, and precision.

metcon: “Tenet”

For Time

20 Toes to Bar

500m Row

20 Toes to Bar

Rest 2:00

15 Toes to Bar

500m Row

15 Toes to Bar

Rest 2:00

10 Toes to Bar

500m Row

10 Toes to Bar

Score = Total Running Time

Finisher:

For Quality

3 Sets:

10-12 Chest Support Reverse Flys

10-12 Hammer Curls

10-12 Weighted Russian Twists

Russian Twist: Over and Back = 1 Rep