0:00-10:00 General Warm-up

10:00-15:00 Explanation of WOD Prep and WOD

15:00-16:00 Transition to WOD Prep

16:00-24:00 WOD Prep

24:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10/10 Leg Swings (front to back/side to side)

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

10yd High Knees

10yd Butt Kicks

10yd Bunny Hops

10yd Lunge and Rotate

—then—

2 Rounds

20 Shoulder Taps

10 Lunges

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for all the things 😁

WOD Prep

Alt. EMOM 8

M1: 6-10 Push-ups

M2: 6-10 Box Jumps

M3: 6-10 Inverted Rows

M4: 100m Run

MANAGEMENT/FOCUS:

• This allows warm-up on each movement two times, people to share boxes and rings if needed, start them on different movements and rotate through

WOD

5 Rounds For Time

20 Push-ups

20 Box Jumps @24/20”

20 Inverted Rows

400m Run

SCORE: Time

GOAL: 25:00-30:00

PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent

FOCUS/STRATEGY:

• Push-ups: it is 100 total Push-ups so break early if needed, there will be a good amount of time before you get back to them so you might be able to do bigger sets than you think…get a good full range of motion, chest to deck, fully lock out

• Box Jumps: slow and steady…jump, land, stand to full hip extension, step down, repeat

• Inverted Rows: the more parallel you get to the ground the more difficult these are, find a level that you can at least do 5-10, typically setting the barbell up around your hip height is good…going unbroken should be extremely challenging…make sure your whole body moves as a unit (no worming) and get your chest to the bar

• Run: RPE 7, steady pace, but keep your breathing under control to help manage your heart rate

WEATHER CONSIDERATIONS:

• If the weather is bad and just won’t allow you to be outside then change the 400m run to a 300yd shuttle run

• We have already used machines the past couple days so I would avoid that if you can

BEGINNER: Knees or Hands Elevated Push-ups, 16/12”…I would probably cut this down to 18-20 minutes and make it an AMRAP

SCALED: Knees or Hands Elevated Push-ups, 20/16”

Rx+: Hand Release Push-ups, 30/24”