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

15:00-20:00 Transition to Cardio Core Challenge

20:00-30:00 Cardio Core Challenge

30:00-39:00 Transition to WOD

39:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Child’s Pose

Scorpions

Lying Hamstring Stretch

Lying Quad Stretch

Lat Stretch

Specific Warm-up

2 Rounds

10 AbMat Sit-ups

10/8 Calorie Row

Cardio Core Challenge

2 Rounds For Time

25 Abmat Sit-ups

25/20 Calorie Row

FOCUS:

• Repeat from 12/10

EQUIPMENT CONSIDERATIONS:

• Time has been allotted to share rowers

• If you don’t need to share rowers then they should want some extra rest before the WOD if they pushed themselves hard enough :)

WOD Prep

2-3 Rounds

4 Burpee Box Jump Overs

4 Toes to Bar

4 Alt. DB Snatch

WOD:

For Time

60 Burpee Box Jump Overs @24/20”

60 Toes to Bar

60 Alt. DB Snatch @50/35

*break up however you want

PACE GOAL: 14:00-16:00

FOCUS:

• Repeat from 12/10 but in a different format

• AMRAP 15 (12/10 version)

  4 Burpee Box Jump Overs @24/20”

  4 Toes to Bar

  4 Alt. DB Snatch @50/35

  *add 4 reps each round

• If you got through the round of 20, that is 60 reps of each movement

POSSIBLE STRATEGY OPTIONS:

• 10 rounds of 6s

• 6 rounds of 10s

• 3 rounds of 20s

• 2 rounds of 30s

*if you start with a strategy and it goes to $h!t, remember you can change it, this is getting all the reps done in any way you want

BEGINNER: 16/12”, Up Down Step-overs, Lying Straight Leg Raises, 25/15

SCALED: 20/16”, Hanging Straight Leg Raises, 35/20

Rx+: 24/20”, 70/50

COMP: 30/24”, 70/50, must do it straight through

GO BEYOND Accessory Work

50/35 Calories of your choice @recovery pace