WOD: Wednesday 250730

• Coaching Brief & Class Overview

Today we’re tackling a mirrored chipper that demands pacing control, movement efficiency, and resilience through high-volume mixed-modal fatigue. We’ll open with a warm-up targeting trunk control, shoulder prep, and aerobic readiness before priming wall ball mechanics with a short efficiency-focused set. The workout, “Inversely Correlated,” features two symmetrical halves that challenge athletes to manage transitions and effort across wall walks, running, rowing, and wall balls. Encourage athletes to stay smooth and composed through the first set of wall walks and manage their effort to close the opening 500m run strong before hitting the 3:00 reset. On the second half, legs will feel heavy early, so emphasize posture and breath through the row and wall balls to set up a composed push through the final 10 wall walks. The structure rewards athletes who pace early and stay consistent across both halves. We’ll finish with accessory work that reinforces unilateral leg strength and knee stability under fatigue.

metcon: "Inversely Correlated"

For time:

10 Wall Walks

Run, 200 m

30/24 Row Calories

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

Run, 500 m

Rest 3 mins

Run, 500 m

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

30/24 Row Calories

Run, 200 m

10 Wall Walks

Time cap: 30 mins

Accessories:

3 rounds for quality of:

10 L/10 R Kettlebell Front Rack Box Step-ups, pick load, pick height

15 L/15 R Banded Terminal Knee Extensions

Farmer Carry, pick load, 200 ft