WOD: Saturday 250802

Chest Day, Best Day! Have a great weekend!

• Coaching Brief & Class Overview

Today is centered around upper-body stamina and partner pacing with a leap-frog style format that keeps intensity high and rest windows short. We’ll open with a prep that targets shoulders, pressing mechanics, and grip, followed by a primer to groove burpee pull-ups and build to working loads for the dumbbell bench. In “Distributive Property,” partners alternate movements each round, accumulating five full rounds each. Athletes should focus on attacking each movement with intent, then transitioning quickly to allow their partner to work. Burpee pull-ups should stay rhythmic and controlled, while the DB bench should ideally stay unbroken or broken into quick, manageable sets. The 200m run serves as both a transition and a pacing element—encourage athletes to keep it consistent and efficient. We’ll have an optional finisher with accessory work to reinforce overhead stability, pulling strength, and midline control after the upper-body volume.

metcon: "Distributive Property"

10 rounds for time of:

10 Burpee Pull-ups

15 Dumbbell Bench Press, 50/35 lbs

Run, 200 m

Time Cap: 27:00

Accessories:

4 rounds for quality of:

8 L/8 R Single Arm Dumbbell Z Press, pick load

10 Ring Rows

8 Supine Leg Raises