0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Up Dog to Child’s Pose

Pigeon Stretch

Hip Openers

Kneeling Hip Flexor Stretch

Lat Stretch on Rig

WOD Prep

2-3 Rounds

10/6 Calorie Bike

5 Power Cleans

10 Double Unders/Plate Hops/Single Unders

WOD:

“Never Forgotten”

5 Rounds

30/20 Calorie Bike

18 Power Cleans @135/95

68 Double Unders

—1 minute rest/remembrance between rounds—

*do the 1 minute even after the 5th round

STORY BEHIND THE WORKOUT:

• Originally known as Decoration Day, because communities began decorating the graves of fallen soldiers during the Civil War.

• The first national observance was May 30th, 1868…these are where the numbers for the workout come from (5/30/1868)

• Currently on Memorial Day, there is a national moment of silence/remembrance at 3pm for the duration of 1 minute

SCORE: Time (includes all rest/remembrance)

PACE GOAL: Breathe, move, honor the fallen

BEGINNER: with partner, 95/65, Plate Hops or Single Unders

SCALED: 115/80, Plate Hops or Single Unders