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

20:00-25:00 Transition to WOD

25:00-45:00 WOD

45:00-55:00 Optional Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

PVC Lat Stretch

Calf Stretch on the Rig

inverted Toe Touches

WOD Prep

2-3 Rounds

10/8 Calorie Row

8 Jumping Box Get Overs

4 Single DB Devil’s Press

WOD:

5 Rounds For Time

20/16 Calorie Row

15 Jumping Box Get Overs @24/20”

10 Single DB Devil’s Press @50/35

SCORE: Time

PACE GOAL: 17:00-20:00

FEEL:

• Steady Eddy or Betty

• Sustained Cardio

STRATEGY:

• RPE of 8 on the Row

• Steady pace on the Jumping Box Get Overs and Devil’s Press

EQUIPMENT CONSIDERATIONS:

• Two people share one rower and have one go in reverse order

• Ski is an option

• We had the Bike test Tuesday and use Bike again on Saturday, but you could use the Bike Erg here

BEGINNER: 16/12” or you can step up and over the 24/20”, Burpees in place of Devil’s Press

SCALED: 20/16” or you can step up and over on 24/20”, 35/20

Rx+: 70/50

Comp: 30/24”, 70/50

Optional Accessory Work

Plate Russian Twists 5x20

Lying Leg Raises 5x10