0:00-15:00 General/Specific Warm-up
15:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Tricep Stretch
Straight Arm Shoulder/Bicep Stretch on Rig
Lat Stretch on Rig
Scorpions
Kneeling Hip Flexor Stretch
WOD Prep
2-3 Rounds
3 Deadlift
100m Jog
10ft Handstand Walk
6 Wall Balls
10/8 Calorie Row
WOD:
Partner 5 Rounds For Time
10 Deadlift @275/185
200m Run
20ft Handstand Walk
20 Wall Balls @20/14
20/18/16 Calorie Row (male/mixed/female)
20ft Handstand Walk
SCORE: Time
PACE GOAL: 23:00-28:00
FEEL:
Grindin’ All My Life
Longer time domain, but the set-up will not allow for a comfortable pace and feel
Focus on quality reps under fatigue
STRATEGY:
Split everything right down the middle (besides the row for mixed pairs)
Make sure you select the appropriate level for each movement so that the work to rest ratio is very similar
WEATHER CONSIDERATIONS:
200yd shuttle if needed because of bad weather
INDIVIDUAL OPTION:
3 Rounds For Time, same format and reps
BEGINNER: 135/95, 20 Shoulder Taps, MB Thrusters @10/8, 16/14/12 Calorie Row
SCALED: 225/155, 2 Wall Walks, 14/10
Rx+: 300/210