WOD: Thursday 251113

• Coaching Brief & Class Overview

Today’s workout, “No Sleep Till Brooklyn,” is a mixed-modal endurance test blending rowing, running, Echo biking, and loaded carries for a total-body grind. The focus is sustained aerobic output, posture under load, and efficient transitions between modalities. The warm-up should emphasize running mechanics, carry stability, and grip prep to handle volume across machines and carries. Cue athletes to find early rhythm—this workout punishes anyone who opens too hot. The name fits: steady effort, mental grind, and composure are key.

Metcon: “No Sleep Till Brooklyn”

3 Rounds for Time:

500m Row

100ft (30m) Farmers Carry

400m Run

30/22 Calorie Echo

100ft (30m) Farmers Carry

400m Run

Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells

Accessories:

Lower Leg / Ankle + Grip

For Quality

3 Sets

10-12 Seated Barbell Calf Raises

12-15 Wall Anterior Tibialis Raises

- Max Effort Dead-Hang