WOD: Saturday 211002

If you made it through this week with only a few bumps and scrapes, give yourself a high five, and a pat on the back. You earned it!

Coaching Notes:

Today, we are working on hitting a 3:1 work to rest ratio with the emphasis on fatigued sets of toe to bar as they are the most technical and will be effected the most from the other two movements. We should expect the heart rate to spike after the bike and the grip throughout the course of this workout will really start to feel it. This will mean that limiting yourself to quick sets with short rests will be of utmost importance for our athletes on the toe to bar.

Scaling Mods:

Scaling today is centered around the toe to bar as it is the most technical and most challenging movement of the day. We have written out a good little progressive primer for the workout and utilizing any of those options will work well for substitutions today. Otherwise we can go to the floor and hit V-Ups, or Abmat Sit-Ups.

Metcon: Mallrats

4 Person Team WOD for Reps

20:00 AMRAP for Max Reps

Partner 1: 20/15 Cal Bike

Partner 2: Max Rep Toe to Bar

Partner 3: Max American KBS 53/35#, 24/16kg

Partner 4: Rest

Score = Total Reps Accumulated