0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-32:00 Cardio is Hardio

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Lat Stretch

Banded Good Mornings

Banded Overhead Squats

Specific Warm-up

2-3 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

—1 minute rest—

Cardio is Hardio

“Up $H!T Creek”

2 Rounds

3 minute Max Distance Row

3 minutes Rest

FOCUS:

• Much longer time frame than we have been doing to really challenge the ability to maintain pace, 1 to 1 work to rest ratio

• This allows 2 people to share one rower

WOD Prep

2-3 Rounds

3 Power Snatch

3 Front Squats

6 Toes to Bar

WOD:

AMRAP 14

7 Power Snatch @115/80

7 Front Squats

14 Toes to Bar

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL:

• Muscle Burn

• Grip, Legs and Core on 🔥

STRATEGY:

• Singles or 4/3 on Snatch

• Slow and unbroken on Front Squats

• Break early on T2B to try and maintain consistent sets throughout

BEGINNER: 45/35, Alt. V-ups

SCALED: 95/65, V-ups

Rx+: 135/95

COMP: 155/105