0:00-8:00 General Warm-up

8:00-15:00 Explanation of WOD Prep and WOD, make sure they understand the format

15:00-17:00 Transition to WOD Prep

17:00-23:00 WOD Prep

23:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Thread the Neeld each side

20-30 seconds on all fours side to side Wrist Mobility

20-30 seconds each side Lat Stretch on Rig

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

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Standing Quad Stretch

10yd Walking Heel Scoops

10yd Walking High Knee Hugs

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

6 Muscle Cleans @empty barbell

10 Front Rack Lunges @empty barbell

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for the workout

WOD Prep

Alt. EMOM 6

M1: 6 Burpees

M2: 8 Hang Power Cleans

M3: 10 Lunges

MANAGEMENT/FOCUS:

• Great time to work on Hang Power Cleans with each membere

• No weight on Lunges or empty barbell in Round 1, add weight Round 2

WOD

“Send It Anniversary WOD”

Partner AMRAP 25

8 Synchronized Burpees

18 Hang Power Cleans @95/65

20 Barbell Front Rack Lunges @95/65

—Cash-out—

1 minute each partner Max Effort Machine Calories of your choice

SCORE: Rounds + Reps (your total calories between the two of you add to your score)

*Example if you get 5 Rounds + 8 reps and you each get 20 cals, then your score is 5 + 48

GOAL: Breath, move, enjoy fitness

PACE: Send It

REASON BEHIND THE NUMBERS:

• As a fellow gym owner…for the third time…I know anniversaries are something to be celebrated. I have been a Strength Coach for over 22 years. I owned a CrossFit Affiliate called Church of Iron for 5 years, sold when I got divorced. I have two daughters and just couldn’t continue to work 60+ hours and be the dad I wanted and needed to be. Then I meet my now significant other and we ran a CrossFit Affiliate for 10 years called Together We Rise CrossFit. Sold when my daughters were older and playing travel sports to make sure I was able to be present and support them. 1 year ago, we came “out of retirement” to once again own a gym. The story is pretty cool, but too much to go into here. If anyone would like to hear the story, shoot me an email or text and I would love to share it with you.

• TLDR: our current gym’s anniversary is 8/18/2025 and our name is Send It Athletics…that is where all the numbers come from…and the Cash-out so you can Send It

• With so many gyms across the US and around the world, it would be awesome if ya’ll would join us in this. If you need to change the WOD, no worries at all, I get it.

FOCUS/STRATEGY:

• Synchro Burpees: chest and thighs must be on the ground at the same time, jump just enough to get off the ground, full hip extension, clap above or behind your head

• Hang Power Cleans: split reps with partner, I would do 9s or 5/4s…whoever goes second should go right into the Lunges

• Front Rack Lunges: definitely 10s each here, no reason to put the bar down without doing your 10 reps

• Cash-out: SEND IT…that’s the name of the gym, pick a machine and empty it out. Each partner does 1 minute of Max Effort on any machine

NO BARBELL OPTION:

• Double DB Hang Power Cleans

• Double DB Lunges

BEGINNER: Burpees are split like the rest of the reps, 45/35 or No Barbell Option

SCALED: 75/55

Rx+: 115/80

Comp: 135/95