0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10 PVC Pass Throughs
10 PVC Around the Worlds
20-30 second hold PVC Lat Stretch
5-10 reps each side PVC Ankle Mobility
10 PVC Good Mornings
10 PVC Overhead Squats
WOD Prep
2 Rounds
10/8 Calorie Row
8 Wall Balls
6 Pull-ups
4 Muscle Snatch with empty barbell
WOD:
Partner AMRAP 15
30/27/24 Calorie Row (male/mixed/female)
30 Wall Balls @20/14
30 Pull-ups
—then—
15 minutes for each partner to reach 1-rep max Snatch
From the ground, Power or Squat, your choice
*both can warm-up together, one at a time when going for max
SCORE: 2 scores: Rounds + Reps, total weight lifted from heaviest lift from each partner
PACE GOAL: 4 Rounds on AMRAP, LFT HVY SHT
FEEL:
Good full body mix on the AMRAP
Should be nice and warm to lift heavy 😁
STRATEGY:
15, 15/12, 12/12 on Row
15s or 8/7 on Wall Balls
8/7 or 5s on Pull-ups
BEGINNER: MB Thrusters @10, Ring Rows, 5 minute warm-up, EMOM 10: 1 Light Power snatch to work on form
SCALED: 14/10, Jumping/Banded Pull-ups
Rx+: Chest to Bar
Comp: Chest to Bar, 30/20