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
Front Rack Stretch
Lat Stretch on Rig
Samson Stretch
Up Dog to Child's Pose
WOD Prep
2-3 Rounds
5 Pull-ups
10 Double Unders/Plate Hops/Single Unders
5 Toes to Bar
5 Box Get Overs
2 Power Cleans
WOD:
Partner AMRAP 8
20 Pull-ups
40 Double Unders
--2 minutes rest--
Partner AMRAP 8
20 Toes to Bar
20 Box Get Overs @30/24"
--2 minutes rest--
10 minute block
Each Partner work to max Power Clean
SCORE: Rounds + Reps for AMRAP 1, Rounds + Reps for AMRAP 2, Weight for Power Clean
PACE GOAL: 5-6 Rounds of each AMRAP
FEEL:
Steady Eddy or Betty Lifts Heavy
The work to rest ratio with your partner should allow you to keep moving at a good pace
Should be nice and warm to LFT HVY SHT :)
BEGINNER: Ring Rows, Line Hops, Lying Leg Raises, Bench Get Overs
SCALED: Banded Pull-ups or Barbell Bent Over Rows @95/65, Plate Hops or Single Unders, Hanging Knee Raises, 24/20"
Rx+: Chest to Bar