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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Up Dog to Down Dog with Calf Stretch

WOD Prep

3 Rounds

2 Tire Flips

4 Double DB Snatch

10ft Sled hand over hand rope pull

WOD:

Partner 5 Rounds For Time

10 Tire Flips

20 Double DB Snatch @50/35

40ft Sled hand over hand rope pull @heavy weight

PACE GOAL: 25:00-30:00

FOCUS:

• Interval endurance over a long time domain

STRATEGY OPTIONS:

• You can alternate back and forth or you can do a partner tire flip

• 5s or 10s on DB Snatch

• each person do 20ft

BEGINNER: 25/15

SCALED: 35/20

Rx+: 70/50

GO BEYOND Accessory Work

Superset: 5 sets

10 Inverted Rows (VIDEO)

10 Hollow Rocks