0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Core
20:00-35:00 Cardio Core
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Child’s Pose
Scorpions
Walking Straight Leg Marches
Walking Quad Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
100m Run
10 V-ups
Cardio Core
Every 3 minutes for 15 minutes
200m Run
20 V-ups
FOCUS:
Push hard each round and try to stay consistent
Scale to Alt. V-ups if needed
WEATHER CONSIDERATIONS:
200-300yd shuttle inside if needed
WOD Prep
2 Rounds
10 Russian KB Swings
10 Double Unders/Single Unders/Plate Hops
10 Wall Balls
WOD:
3 Rounds For Time
25 Russian KB Swings @50/35
50 Double Unders
25 Wall Balls @20/14
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Ever seen a baby giraffe walk? 🦒
STRATEGY:
Unbroken…that’s it, that’s the strategy 😁
BEGINNER: 26/18, Line Hops, MB Thrusters @10/8
SCALED: 35/26, Single Unders or Plate Hops, 14/10
Rx+: 70/53
Comp: 70/53, 30/20