0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Walking Hip Openers
Walking Straight Leg Marches
Lunge and Rotate
Kneeling Hip Flexor Stretch
Up Dog to Down Dog with Calf Stretch
WOD Prep
2-3 Rounds
250/200m Row
6 Toes to Bar
6 Wall Balls
6 AbMat Sit-ups
6 Alt. DB Snatch
WOD:
For Time
1,000/800m Row Buy-in
5 Rounds
12 Toes to Bar
12 Wall Balls @20/14
12 AbMat Sit-ups
12 Alt. DB Snatch @50/35
—then—
1,000/800m Row Cash-out
SCORE: Time
PACE GOAL: 20:00-25:00
FEEL:
Steady Eddy or Betty
Cardio and Muscular Endurance
STRATEGY:
RPE of 7 on the first Row, whatever you have left on the second Row
Break early on T2B in order to stay consistent, there will some accumulated core fatigue with these and the sit-ups
Unbroken on Wall Balls and Snatch
Steady pace on Sit-ups
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers then I would recommend a 200m Heavy Object Carry + 400m run for the buy-in and cash-out
BEGINNER: 800/640m on both Rows, Lying Leg Raises, 10/8 MB Thrusters, 25/15
SCALED: Hanging Straight Leg Raises, 14/10, 35/20
Rx+: 70/50
COMP: 30/20, 70/50, everything must be unbroken