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

15:00-20:00 Transition to Lower Body Strength

20:00-35:00 Lower Body Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Hamstring Stretch

Glute Bridges

Lying Quad Stretch

Samson Stretch

Specific Warm-up

3 Rounds

10 Lunges

10 Banded RDLs

Lower Body Strength

Double DB Bulgarian Squats 5x10 (5 each leg)

Double KB Deadlift 5x12

FOCUS:

• Butt, back and hamstring strength

• Getting a barbell off our back for a week

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes: complete both movements

WOD Prep

2-3 Rounds

6 V-ups

6 Plate Ground to Overhead

Full or Half Rope Climb

WOD:

8 Rounds For Time

12 V-ups

12 Plate Ground to Overhead @35/25

1 Rope Climb

SCORE: Time

PACE GOAL: 7:30-9:30

FEEL:

• Deep Burn

• Core and Grip fatigue

STRATEGY:

• Steady and unbroken on V-ups and G2OH

• Work on getting your feet up near or above shoulder height to be efficient with your foot clamp

ROPE CLIMB MODIFICATIONS:

• If you do not have enough ropes or choose not to do them, here are some options

• 24 Plate Russian Twists

• 12 MB Up and Overs (VIDEO)

• 12 Plate Drags (VIDEO)

BEGINNER: Twists, Up and Over or Drags, 15/10, Lying Leg Raises

SCALED: Twists, Up and Overs or Drags, 25/15, Alt. v-ups

Rx+: 4 Rounds Legless, 45/35