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

Hip Openers

Iron Crosses

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Seated Groin Stretch

Up Dog to Down Dog

Child’s Pose

WOD Prep

3 Rounds

250/200m Row

6 Toes to Bar

3 Power Snatch

WOD:

Partner For Time

1,000/900/800m Row (Male/Mixed/Female) Bu-in

8 Rounds

20 Toes to Bar

10 Power Snatch @135/95

—then—

1,000/900/800m Row (Male/Mixed/Female) Cash-out

SCORE: Time

PACE GOAL: 26:00-30:00

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow the ability to keep a solid pace throughout

STRATEGY:

• 250/200, 500/400, 250/200 on the Row

• 5s or 10s on T2B

• Singles back and forth on Snatch

BEGINNER: 800/720/640m, Alt. V-ups, 45/35

SCALED: 115/80, V-ups

Rx+: 155/105

Comp: 165/115