WOD: Saturday 250830

Have a great weekend!

• Coaching Brief & Class Overview

Today’s “Coastal Relay” delivers a high-intensity partner format that blends barbell cycling, gymnastics skill, cyclical power, and double unders. We’ll open with shoulder, hip, and thoracic mobility before moving into a barbell and wall walk prep sequence. Athletes will build to working weight for the clean & jerk and review wall walk mechanics to ensure safe, efficient movement. The workout is structured in three partner relay sections—clean & jerk with wall walks, rowing with lateral burpees over the rower, and biking with double unders. The alternating-round format allows for near-max effort each turn while testing recovery and repeatability. Coaches should emphasize fast partner transitions, efficient barbell mechanics, and pacing that keeps each round under 90 seconds. For larger classes, stagger groups or use the big-class station rotation format to maintain flow.

metcon: "Coastal Relay"

For time: 6 rounds of:

10 Clean & Jerks, 135/95 lbs

3 Wall Walks

-- then --

6 rounds of:

12/9 Row Calories

6 Lateral Burpee Over Rowers

-- then --

6 rounds of:

12/9 Air Bike Calories

36 Double Unders

Goal: 25:00 - 32:00

Time Cap: 40:00

Accessories:

3 rounds for quality of:

10 Deficit Kettlebell Sumo Deadlifts, pick load, pick height

Nose-to-Wall Handstand Hold, 30 secs

Wall Sit, 1 min