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

20:00-25:00 Transition to WOD

25:00-52:00 WOD

52:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Hip Openers

Kneeling Hip Flexor Stretch

Down Dog with Calf Stretch

WOD Prep

2-3 Rounds

1 Tire Flip

8 KB Sumo Deadlift High Pulls

6 Burpees

WOD:

4 Rounds For Time

10 Tire Flips

20 KB Sumo Deadlift High Pulls @53/35

20 Burpees

SCORE: Time

PACE GOAL: 22:00-27:00

FEEL:

• Fightin’ For Your Life

• This is a longer time frame grinder

• Rounds 3 and 4 will be a mental battle

STRATEGY:

• Solo, partner or team tire flip depending on class size and weight

• Steady pace on the SDLHP, legs and pull will be fatigued from the Row, they will be tough to do unbroken

• Find a way to keep moving, force yourself to drop, you will get back up

PARTNER OPTION:

• Partner 4 Rounds For Time

• 12 Tire Flips

• 40 KB Sumo Deadlift High Pulls @53/35

• 40 Burpees

• split reps as needed

BEGINNER: 15 KB SDLHP @26/18, 10 Up Downs

SCALED: 35/26, No Jump Burpees

Rx+: 70/53

Comp: Barbell SDLHP @95/65