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
WOD:
Partner 5 Rounds For Time
10 Deadlift @275/185
200m Run
20ft Handstand Walk
20 Wall Balls @20/14
200m Run
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
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, 100m run each time
SCALED: 225/155, 2 Wall Walks, 14/10
Rx+: 300/210