0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Up Dog to Down Dog

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Overhead Squats

WOD Prep

3 Rounds

100m Run

5 Hang Power Snatch

7 Toes to Bar

9 Air Squats

WOD:

Partner 3 Rounds For Time

30 Hang Power Snatch @95/65

400m Run

40 Toes to Bar

400m Run

50 Air Squats

400m Run

SCORE: Time

PACE GOAL: 25:00-30:00

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow you to keep breathing and keep moving

STRATEGY:

• 5s or 8/7s on the Hang Power Snatch

• 100s or 200s on the Running

• 5s or 10s on T2B

• 15/10s on the Air Squats

BEGINNER: 45/35, 200m Runs, Lying Leg Raises

SCALED: 75/55, Hanging Straight Leg Raises

Rx+: 115/80

Comp: 135/95, 400m Runs together