0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Scap Slides

Standing Tricep Stretch

Thread the Needle

Lunge and Rotate

Inchworms

Specific Warm-up

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Strength

Strict Press: 6 sets, 3,2,1 @75-80%, 3,2,1 @80-85%

Ring Rows 6x12

FOCUS:

• Heavy overhead press with some horizontal pulling to balance out push/pull for shoulder health

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Do both movements every 2 minutes for 12 minutes

NO BARBELL OPTION:

• Double Bench Press 6x8

• We did overhead pressing yesterday in the workout so we are going horizontal today

WOD Prep

3 Rounds

5 Toes to Bar

5 Box Jump Overs

100m Run

WOD:

5 Rounds For Time

10 Toes to Bar

10 Box Jump Overs @24/20”

200m Run

SCORE: Time

PACE GOAL: 10:00-12:00

FEEL:

• Push and Pray

• Rounds 1-3 should feel pretty good, 4 will start to get tough, 5 will be very challenging to maintain reps and pace

STRATEGY:

• Break early if that will help you keep consistent sets on T2B

• Steady pace on BJO

• Push the pace on the Run

BEGINNER: Lying Leg Raises, 16/12” or stacked plates (jump, don’t do step overs unless there is an injury), cut down the run if needed

SCALED: Hanging Knee Raises, 20/16”

Rx+: 30/24”

Comp: T2B must be unbroken, 30/24”