0:00-10:00 General Warm-up

10:00-17:00 Explanation of WOD Prep and WOD

17:00-19:00 Transition to WOD Prep

19:00-25:00 WOD Prep

25:00-27:00 Transition to WOD

27:00-55:00 WOD

55:00-65:00 Cool-down

General Warm-up

Mobility:

5 Scorpions each side

5 Iron Crosses each side

Flexibility:

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Calf Stretch on Rig

Movement:

10 Glute Bridges

20 Shoulder Taps

20 Line Hops

Specific Warm-up Prep:

2 Rounds

10 Barbell RDLs @empty barbell

5 Push-ups

5 Ring Rows

MANAGEMENT/FOCUS:

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

WOD Prep

Alt. EMOM 6

M1: 3 Deadlift

M2: 6 Single DB Push-up to Row (6 total Push-ups, 3 Rows each arm)

M3: 12 Double Unders

MANAGEMENT/FOCUS:

• Great time to coach members on all movements, build in weight on Deadlift

WOD

Partner 8 Rounds For Time

*I go, you go format

5 Deadlift @225/155

10 Single DB Push-up to Row @50/35

20 Double Unders

SCORE: Time

GOAL: 20:00-28:00 (2:30-3:30 per round)

PACE: Interval Mindset…it will be grind, but just focus on one movement at a time

FOCUS/STRATEGY:

• Format: partner one does 5 Deadlift then partner two does 5 Deadlift, partner one does 10 Push-up to Row then partner two does 10 Push-up to Row, partner one does 20 Double Unders then partner two does 20 Double Unders, that is 1 round, 8 total

• Deadlift: I know we had Deadlift last Saturday, wanted to make sure we still did this lift in the week and it just worked out that way with the other things…it won’t be on this day next week…core braced, keep your chest up and flex your butt on every rep to help your back and get full hip extension

• Single DB Push-up to Row: it is 10 total Push-ups, 5 Rows each side…put your feet out a bit wider than a normal push-up so you can brace better for the Row, I would do all 5 rows on one side then the other…Push-up then Row, Push-up then Row, etc…

• Double Unders: try to stay unbroken, relax your shoulders, quick wrists

NO BARBELL OPTION:

• Double KB Deadlift, 70/53 would be Rx

BEGINNER: 95/65 or No Barbell Option, 25/15, Line Hops

SCALED: 185/125, 35/20, Single Unders

Rx+: 250/175, 70/50

Comp: 275/185, 70/50