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
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Seated Hip Openers
Iron Crosses
Wall Quad Stretch
Up Dog to Childs Pose
Samson Stretch
WOD Prep
2-3 Rounds
1 Rope Climb
10yd Sled Push
6 Push-ups
2 Hang Squat Cleans
WOD:
Team of 3 AMRAP 25
3 Rope Climbs
60yd Sled Push @180/135
30 Push-ups
15 Hang Squat Cleans @115/80
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Full Body Assault
Pull/Core/Legs/Push/Grip
STRATEGY:
1 each on Rope Climbs
20yds each on Sled
10s on Push-ups
5s on Hang Squat Cleans
ROPE CLIMB MODIFICATION OPTIONS:
60 Plate Russian Twists
30 MB Slams
30 Landmine Rotations (10 each person, 5 each way)
SLED PUSH MODIFICATION OPTIONS:
60yd Heavy Object Carry
9 Tire Flips (3 each person) or 3-6 Team Tire Flips
TEAM OF 2 OPTION:
AMRAP 25
2 Rope Climbs
40yd Sled Push
20 Push-ups
10 Hang Squat Cleans
BEGINNER: Modifications listed for Rope, 135/90 Sled, Knees or Hands Elevated Push-ups, 95/65 Front Squats
SCALED: Half or 3/4 Rope Climbs, Rope Pulls or other modifications listed, Knees or Hands Elevated Push-ups, 95/65
Rx+: 135/95
COMP: Legless, 155/105