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

15:00-20:00 Transition to WOD

20:00-39:00 WOD

39:00-45:00 Transition to Flex Friday

45:00-55:00 Flex Friday

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Banded Overhead Squats

Scorpions

WOD Prep

2-3 Rounds

3 Deadlift

2 Bar Muscle-ups

WOD:

“Freddy’s Revenge”

31 Rounds For Time

1 Deadlift @1.5 x bodyweight

1 Bar Muscle-up

SCORE: Time

PACE GOAL: 16:00-19:00

FEEL:

• Full Body Strength

• Both movements involve grip, pull and core…muscle strength endurance will be the limiting factor

STRATEGY:

• One rep at a time, one round at a time

• Focus and brace on each heavy deadlift

NO BARBELL/RIG OPTION:

• AMRAP 18: 18 Russian KB Swings, 18 Ring Rows

BEGINNER: No Barbell/Rig Option

SCALED: Deadlift @75-80% of max, Jumping Bar Muscle-up/1-2 Strict Pull-ups/3 Double DB Curl to Press

Flex Friday

Barbell Windshield Wipers 5x10 (VIDEO)

Barbell Curls 5x8

FOCUS:

• Core and Biceps

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Windshield Wipers, M2: Curls