0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-60:00 Cool-down
General Warm-up
3 rounds
Lunge and Rotate
Walking High Knee Hugs
Walking Quad Stretch
Up Dog to Down Dog with Calf Stretch
Straight Arm BIcep/Shoulder Stretch on Rig
Lat Stretch on Rig
Hang from Rig
WOD Prep
3 Rounds
2 Chest to Bar Pull-ups
2 Clusters
8 Lateral Bar Hops
WOD:
Partner AMRAP 28
4 Chest to Bar Pull-ups
4 Clusters @135/95
12 Lateral Bar Hops
*alternate full rounds
SCORE: Rounds + Reps
PACE GOAL: 20-24 Total Rounds (10-12 each)
FEEL:
Grindin’ All My Life
The movements will challenge your full body strength and stamina, the rest should be just enough until the later rounds to keep moving at a consistent pace
Similar feel of a workout from 5/17/25
STRATEGY:
Great opportunity to level up on Pull-ups or Muscle-ups
It is very important in an alternating round partner format to make sure people are choosing partners and levels appropriately…this can crush one person and not push another person if they are partnered and choose to hard or easy of a level
BEGINNER: Ring Rows, Front Squats @95/65, Lateral Line Hops
SCALED: Hardest version of a pull-up you can do, 115/80
Rx+: 2 Bar Muscle-ups, 155/105
Comp: 2 Ring Muscle-ups, 185/125