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
Iron Crosses
Samson Stretch
Child’s Pose
Standing Groin Stretch
Inverted Toe Touches
Calf Stretch
WOD Prep
2-3 Rounds
1 Rope Climb
4 Burpee Box Jump Overs
4 Deadlift
50m Carry
WOD:
Every 6 minutes for 30 minutes
1 Rope Climb
10 Burpee Box Jump Overs @24/20”
10 Deadlift @185/125
100m Farmer’s Carry or Heavy Object Carry
SCORE: Time, 5 scores
PACE GOAL: 4:30 or less each round
FEEL:
Zero to 100…interval style
High rate will be on the steady climb as you go through each round, should be enough rest to stay consistent each round
STRATEGY:
Focus on getting a high foot clamp for efficiency
Steady pace on the BBJO
Unbroken on Deadlift
Hold the weight however you want for the carry
Focus on breathing and managing your heart rate during the rest
BEGINNER: 1 Rope Pull, Up Downs, 135/95
SCALED: 1 Rope Pull (VIDEO) , 20/16”, 155/105
Rx+: 30/24”, 225/155