0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Up Dog to Child’s Pose

Samson Stretch

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

PVC Overhead Squats

WOD Prep

2-3 Rounds

250/200m Row

Pick 5-6 movements and do 3-5 reps

WOD:

“Brides of Frankenstein”

Partner For Time

“Kelly”

5 Rounds

30 Box Jumps @24/20”

30 Wall Balls @20/14

“Isabel”

30 Snatch @135/95

“Annie”

50-40-30-20-10 of

Double Unders

AbMat Sit-ups

“Grace”

30 Clean & Jerks @135/95

“Jackie”

1,000m Row

50 Thrusters @45/35

30 Pull-ups

SCORE: Time

PACE GOAL: Breathe, move, enjoy fitness

FORMAT:

• Split reps/distance as needed, one person working/one person resting

FEEL:

• Steady Eddy or Betty

• The work to rest ratio should allow you to keep moving at a consistent pace

STRATEGY:

• 5s or 8/7s on Box Jumps and Wall Balls on Kelly

• 3s or singles back and forth on Isabel

• Split everything in half on Annie

• 3s or singles back and forth on Grace

• 250s or 500s on the Row, 15/10 on Thrusters, 5s or 8/7s on Pull-ups for Jackie

EQUIPMENT CONSIDERATIONS:

• You can start some teams on Jackie and go backwards so you can share rowers

BEGINNER: Squat Jumps, 10/8 MB Thrusters, 32 Alt. DB Snatch, Line Hops, take out the round of 50 on Annie, 32 Single DB Hang Clean & Jerks, Ring Rows

SCALED: 20/16”, 14/10, 115/80, Single Unders, 115/80, Jumping/Banded Pull-ups