0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Scorpions
Up Dog to Child’s Pose
Inchworms
WOD Prep
2-3 Rounds
100m Jog Together
8 Single DB Box Step-overs
8 Single DB Hang Clean & Jerks
8 DB Sit-ups
WOD:
Partner 3 Rounds For Time
800m Run
40 DB Sit-ups @50/35
40 Single DB Box Step-overs @24/20”
40 Single DB Hang Clean & Jerks @50/35
SCORE: Time
PACE GOAL: 21:00-25:00
FEEL:
Higher intensity interval
The work to rest ratio should allow you to push hard when it is your turn and keep that pace throughout
STRATEGY:
100s or 200s on the Run
10s on all DB movements
Switch hands when needed on the DB Hang Clean & Jerks
INDIVIDUAL OPTION:
3 Rounds For Time
20 DB Sit-ups
20 Single DB Box Step-overs
20 Single DB Hang Clean & Jerks
—Cash-out—
1 mile run
BEGINNER: 400m Run, No weight on sit-ups, No weight on step-overs, 25/15
SCALED: 35/20, 20/16”
Rx+: 70/50