WOD: Saturday 250503

Have a great weekend everyone!

• Coaching Brief & Class Overview

Today’s session focuses on teamwork and cardiovascular endurance, with an emphasis on full-body coordination and stamina. Athletes will progress through a comprehensive general prep, followed by skill work for rope climbs. The main workout challenges partners to complete a series of exercises for time, combining strength and endurance elements. We will conclude with a yoga flow to aid recovery and flexibility

metcon: "you go, glen coco!"

For Time: with a Partner

6/4 Rope Climbs

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie *Bike

50 Wall Balls

6/4 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target

Accessories:

4 Sets: For Quality

5/5 Bulgarian Split Squat 31x1 Tempo

10-12 Barbell Bent Over Row @ moderate load (unbroken)