0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-65:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Child’s Pose
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Front Rack Stretch
Infant Squats
WOD Prep
2-3 Rounds
5 Hang Squat Cleans
10 Wall Balls
100m Jog
WOD:
Partner 5 Rounds For Time
20 Hang Squat Cleans @95/65
*one partner has to be holding a KB @53/35 anywhere they want while the other completes Hang Squat Cleans, switch whenever you want
30 Wall Balls @20/14
*one partner has to be holding from Rig while the other completes Wall Balls, switch whenever you want
400m Run
SCORE: Time
PACE GOAL: 24:00-28:00
FEEL:
Jelly Legs
The Run will be the only thing that feels like “rest”
STRATEGY:
10s on Hang Squat Cleans
15s on Wall Balls
100s or 200s on the Run
WEATHER CONSIDERATIONS:
300yd Shuttle Run inside
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls @53/35
BEGINNER: 45/35 Front Squats, 10/8 MB Thrusters
SCALED: 75/55, 14/10
Rx+: 115/80
Comp: 115/80, 30/20