WOD: Thursday 250807

• Coaching Brief & Class Overview

Today’s focus is repeatable stamina and muscular endurance under fatigue with the 10-round interval piece, “Mutt Cutts.” We’ll kick off with a full-body warm-up that activates hips, shoulders, and midline, followed by a workout-paced primer to reinforce rhythm across the bike, wall balls, double unders, and wall walks. Each 3:00 round should take between 2:00–2:30, leaving a short window for recovery before starting again. Athletes should aim to keep wall balls unbroken and wall walks steady, while managing breathing on the bike and double unders to avoid early fatigue. Cue deliberate transitions and consistent pacing to maintain quality throughout all 10 sets. For those able to stay after for accessories we will wrap things up with a leg-focused finisher targeting posterior chain strength and isometric stamina to complement the day’s volume.

metcon: "Mutt Cutts"

Every 3 mins for 30 mins do:

12/9 Echo Bike Calories

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

30 Double Unders

3 Wall Walks

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

Sled Push, pick load, 100 ft

Weighted Wall Sit, pick load, 30 secs