WOD: Saturday 250726

Have a great weekend!

• Coaching Brief & Class Overview

Today is all about partner synergy and managing shared volume across mixed modalities. We’ll begin with general movement prep and core activation, followed by a fun and reactive warm-up game, “PVC Chaos,” to build energy and coordination in the group. Specific prep will target deadlift mechanics, wall walk positioning, and box jump rhythm to get athletes confident heading into the workout. The conditioning piece is a 7-round partner workout where reps are split as needed—focus on fast transitions, clear communication, and sustainable pacing. Deadlifts and wall walks should be broken into quick, manageable sets to avoid blow-ups, while box jumps and sit-ups should stay smooth and rhythmic. Encourage athletes to find a flow and keep rounds under 3:00 for a strong finish inside the 25:00 cap. Finish the day with optional accessories targeting posterior chain endurance, hamstring resilience, and overhead stability.

metcon: "Dead Weight"

7 rounds for time of:

15 Deadlifts, 225/155 lbs

5 Wall Walks

15 Box Jumps, 24/20 in

30 AbMat Sit-ups

Time Cap: 25:00 Goal

Time: 18:00 - 22:00

Accessories:

5 rounds for quality of:

10 GHD Back Extensions

10 Ring Hamstring Curls

Dual Kettlebell Overhead Hold, pick load, 30 secs