WOD: Saturday 250719

Have a great weekend!

• Coaching Brief & Class Overview

Today’s workout is a fun, high-energy team conditioning piece designed to build community while challenging stamina, coordination, and effort across multiple modalities. “Life Finds a Way” runs in 5-minute intervals, rotating through four :30 max-effort stations—wall walks, DB push press, calorie row, and burpees to a plate—with short rests between and a 1:30 break after each round. Athletes will work in teams of four, each starting at a different station and rotating through the circuit. The strategy here lies in where athletes finish each round—have teams communicate and plan to end on their strongest movement to maximize reps. Keep transitions tight and intensity high. Optional accessories focus on shoulder stability and grip strength—great for finishing off the session with purposeful quality.

metcon: “Life Finds a Way”

Team Conditioning, Teams of 4

For Reps:

4 sets x 5:00 Running Clock

:30 Max Wall Walks

- :30 sec Rest

:30 Max Dumbbell Push Press

- :30 Rest -

:30 Max Calorie Row

- :30 Rest -

:30 Max Burpees to Plate

- Rest 1:30 -

Dumbbells: 50/35lb, 22.5/15kg

Accessories:

3 Sets: For Quality

20 Wall Facing Handstand Shoulder Taps

100m Farmers Carry, For Load