0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-45:00 WOD
45:00-60:00 Cool-down
General Warm-up
3 rounds
Infant Squats
Iron Crosses
Pigeon Stretch
Kneeling Hip Flexor Stretch
WOD Prep
2 Rounds
4-6 reps of each movement
WOD:
Partner For Time
100 MB Up and Overs (VIDEO)
100 Shuttle Sprints
100 Frog Jumps (VIDEO)
100 Wall Balls @20/14
PACE GOAL: 20:00-25:00
FOCUS:
Lower Body and Core Endurance in a longer time frame
Up and Overs are 100 total, up and over is 1, up and over back is 2…etc.
20ft length for shuttle sprints, each length is 1 rep
Feet up and back is 1 rep on frog jumps
STRATEGY:
10 reps back and forth would be a good work to rest ratio throughout
INDIVIDUAL OPTION:
AMRAP 10 reps of each movement
BEGINNER: 10/8
SCALED: 14/10
Rx+: 30/20
GO BEYOND Accessory Work
50 Inverted Rows (VIDEO)