WOD: Wednesday 250507

• Coaching Brief & Class Overview

Today’s session is meant to be a long and challenging endurance test that centers around running, biking, and rope climbs with some double unders thrown into the mix to keep some technical proficiency and add a little extra accuracy to the mix. The focus is on staying consistent round to round and maintaining a clear and strategic pace. We should be able to have athletes start on different stations today to make the workout flow well even though we have two bottleneck stations with the rope climbs and bikes today.

metcon: "Paradise City"

5 rounds for time of:

Run, 400 m

25 Kettlebell Swings, 53/35 lbs

3/2 Rope Climbs

Air Bike, 1 km

50 Double Unders

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

Accessories:

4 rounds for quality of:

12 Supinated Barbell Bent Over Rows, pick load

12 Barbell Hip Thrusts, pick load

Banded Paloff Hold, L 30 secs/R 30 secs