WOD: Wednesday 250820

• Coaching Brief & Class Overview

Today’s session builds high-skill conditioning through repeated sprint-style intervals with a gymnastics and rope climb centerpiece. Across eight sets, athletes will complete short runs bracketing core-demanding toes to bar and rope climbs, with 1:00 rest to allow partial recovery and maintain intensity. The focus is on consistency—athletes should aim to hold steady pacing across rounds, using early sets to establish rhythm and saving an extra gear for the final two intervals. Emphasize grip management and efficient rope climb technique during the skill prep, and remind athletes to stay braced through midline fatigue. This is a fast-paced aerobic grind with a strong pulling demand.

metcon: “Running Through the Middle”

8 rounds, each round for time, of:

Run, 200 m

10 Toes-to-bars

Run, 200 m

2/1 Rope Climbs, 15 ft

Rest 1 min between each round.

Time Cap: 35:00

Accessories:

3 rounds for quality of:

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

Side Plank, L 30 secs/R 30 secs

Forearm Plank Hold, 1 min