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
Scorpions
Seated Hip Openers
Up Dog to Down Dog with Calf Stretch
Samson Stretch
WOD Prep
3 Rounds
12/9 Calorie Row
6 Shoulder to Overhead
12/8 Calorie Bike
6 Power Cleans
WOD:
Partner For Time
5 Rounds
24/21/18 Calorie Row (male/mixed/female)
12 Shoulder to Overhead @135/95
5 Rounds
24/20/16 Calorie Bike (male/mixed/female)
12 Power Cleans @165/115
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:
Split the Row in half or 12/9 mixed
3s or 6s on the S2OH
Split the Bike in half or 12/8 mixed
Singles back and forth or 3s for the Cleans
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes and/or rowers then here are some options
Start some on the Bike, Cleans first
Sub what you don’t have or have enough of with a 400m Run
BEGINNER: 75/55, 95/65
SCALED: 115/80, 135/95
Rx+: 155/105, 185/125
Comp: 185/125, 205/145