0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-51:00 WOD
51:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Lat Stretch
Banded Tricep Stretch
Banded Good Mornings
Banded Overhead Squats
WOD Prep
3 Rounds
10/8 Calorie Row
8 Double DB Deadlift
6 Shuttle Sprints
4 Power Snatch
WOD:
Partner AMRAP 26
40/36/32 Calorie Row (Male/Mixed/Female)
40 Double DB Deadlift @50/35
20 Shuttle Sprints (10yd zones)
20 Power Snatch @95/65
SCORE: Rounds + Reps
PACE GOAL: 3 Rounds
FEEL:
Steady Eddy or Betty
The work to rest ratio should be enough to maintain a consistent pace throughout
STRATEGY:
10/20/10 (9/18/9, 8/16/8) on the Row
10s on Deadlift (can use KBs if needed, 53/35 is Rx)
Alternate every down and back on shuttles, 20 total lengths (10 down and backs)
5s on Snatch
BEGINNER: 30/27/24 Calorie Row, 25/15, 45/35
SCALED: 35/20, 75/55
Rx+: 115/80
Comp: 70/50, 115/80