0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-60:00 Cool-down
General Warm-up
3 Rounds
Child’s Pose
Scorpions
Pigeon Stretch
Lying Hamstring Stretch
Standing Quad Stretch
Calf Stretch on Wall or Rig
WOD Prep
2-3 Rounds
4 Pull-ups
4 Shoulder to Overhead
6 Single DB Lunges
10 Double Unders/Single Unders/Plate Hops
WOD:
Partner AMRAP 28
10 Pull-ups
10 Barbell Shoulder to Overhead @95/65
10 Single DB Lunges @50/35
30 Double Unders
*alternate full rounds with partner
SCORE: Rounds + Reps
PACE GOAL: 12-16 Rounds
FEEL:
Interval Fitness
Work to Rest Ratio should allow you to stay consistent on your rounds for the first half, then it will become tougher to maintain to the finish
STRATEGY:
Unbroken on Pull-ups and S2OH
Steady pace on the Lunges
Unbroken on the Dubs
Breathe and recover while your partner goes
Make sure you choose the appropriate level for each movement so that the work to rest ratio is about the same for you and your partner
BEGINNER: Ring Rows, 45/35, No weight on Lunges, Line Hops
SCALED: Jumping/Banded Pull-ups, 75/55, 35/20, Single Unders to Plate Hops
Rx+: Chest to Bar, 115/80, 70/50
Comp: Chest to Bar, 135/95, 100/70