WOD: Friday 251114

• Coaching Brief & Class Overview

Today’s class blends a moderate front squat strength effort with a fast-paced dumbbell triplet that challenges full-body coordination and breathing control. The goal for the squats is to maintain posture and control under moderate loading while preparing athletes for the dynamic overhead work ahead. “Body Movin’” is meant to feel like a grindy sprint — short rounds, fast transitions, and smooth dumbbell cycling. Cue athletes to stay relaxed under fatigue, focus on breathing rhythm, and manage grip for sustained output. Encourage unbroken dumbbell sets when possible and precise toes-to-bar mechanics. Class should feel energetic, sweaty, and controlled — a balance of intensity and execution.

strength: Front Squat

Every 3:00 x 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: Max Reps @ 80%

Focus: Drive through full foot, maintain upright torso and tension in the front rack.

Modifications:

- Split Squat: For Back Pain / Discomfort

- Box Squat: Knee Pain and / or Back Pain

- Lighten the Load and Stick to 8 Reps @ light to moderate loads

metcon: “Body Movin’”

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar

Dumbbells: 50/35lb, 22.5/15kg

Accessories:

Knees + Unilateral Lower Body Strength

For Quality

4 Sets

6/6 Front Foot Elevated Split Squats, Heavy

:45 Wall Sit, Add Load

Keep a 2 second negative on each split squat today. (think 20x1 Tempo)