WOD: Saturday 250920

Have a great weekend!

• Coaching Brief & Class Overview

Today’s session is a long partner conditioning workout that mixes wall ball stamina, gymnastics pulling, and grip-intensive farmers carries. The intent is steady pacing, quick transitions, and efficient communication with your partner. Each movement challenges different aspects of muscular endurance—wall balls for legs and lungs, pull-ups for grip and upper body stamina, and the farmers carry for posture and composure under fatigue. Encourage athletes to split reps evenly, move with purpose, and avoid pushing to failure early. The carry will require grit and teamwork; posture and grip discipline will make or break performance. Consistency and clean transitions will keep athletes inside the 28–34 minute goal window.

metcon: “Welcome to the Jungle”

3 rounds for time of:

80 Wall Balls, 20/14 lbs, 10/9 ft

60 Pull-ups

Farmer Carry, 53/35 lbs, 400 m

Time Domain: 28:00–34:00

Time Cap: 40:00

Accessories:

4 rounds for quality of:

10 Deficit Parallette Push-ups, pick height

10 Feet Elevated Ring Rows

Ring Support Hold, 25 secs