0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Quad Stretch
Lying Hamstring Stretch
Up Dog
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
WOD Prep
3 Rounds
10 Toes to Bar
8 Alt. DB Snatch
6 Single DB Overhead Squats
4 KB Gorilla Rows
WOD:
25 minute Time Block
Partner For Time, Rounds and Reps
100 Toes to Bar For Time
—then—
AMRAP with remaining time
40 Alt. DB Snatch @50/35
40 Single Arm DB Overhead Squats
40 KB Gorilla Rows @53/35 (VIDEO)
SCORE: Time and Rounds + Reps
PACE GOAL: 5:00-6:00 for T2B, 3-5 Rounds
FEEL:
Muscle Burn Cardio
Grip and core will get fatigued right out of the gate with the high volume Toes to Bar
STRATEGY:
5s or 10s on T2B
10s on Snatch
5s on OHS
10s on Rows
BEGINNER: 25/15, DB Goblet Squat, 26/18
SCALED: 35/20 and/or DB Goblet Squat, 35/26
Rx+: 70/50, 70/53