0:00-10:00 General Warm-up

10:00-12:00 Explanation of WOD Prep and key points of WOD

12:00-20:00 WOD Prep

20:00-26:00 WOD Prep

26:00-56:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10yd Walking Hip Openers

10yd Walking Straight Leg Marches

10yd Samson Stretch

10yd Lunge and Rotate to Celing

10yd Toe Touches

10yd Walking Quad Stretch

5 Burpee Broad Jumps

MANAGEMENT:

• Take them through round by round, shoot the shit, have fun with members

WOD Prep

2 Rounds

30 seconds Bike Partner 1/30 seconds Bike Partner 2

30 seconds Swings Partner 1/30 seconds Swings Partner 2

30 seconds Sit-ups Partner 1 1/30 seconds Sit-ups Partner 2

WOD

Partner AMRAP 30

30/25/20 Calorie Bike (male/mixed/female)

30 Russian KB Swings @70/53

30 Partner MB Sit-ups @20/14

SCORE: Rounds + Reps

GOAL: 8-9 Rounds

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• Split the Bike in half

• 15s on Swings

• Slow and Steady and Sit-ups

EQUIPMENT CONSIDERATIONS:

• You can have two teams share a Rower, have one team go backwards: Sit-ups, Swings, Bike

• Ski would be the next best option

BEGINNER: 35/26, 10/8

SCALED: 53/35, 14/10

Rx+: 88/62

COMP: 106/70, 30/20