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

Iron Crosses

Up Dog to Down Dog

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Overhead Squats

Endurance Prep

3 Rounds

100m Run

6 Alt. DB Snatch

7 Sit-ups

8 Air Squats

Endurance:

Partner 3 Rounds For Time

30 Alt. DB Snatch @50/35

400m Run

40 Sit-ups

400m Run

50 Air Squats

400m Run

SCORE: Time

PACE GOAL: 25:00-30:00

FEEL:

• Steady Eddy or Betty

• The work to rest ratio with your partner should allow you to keep breathing and keep moving

STRATEGY:

• 5s or 8/7s on the DB Snatch

• 100s or 200s on the Running

• 10s on Sit-ups

• 15/10s on the Air Squats

BEGINNER: 25/15, 200m Runs

SCALED: 35/20

Rx+: 70/50