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

15:00-20:00 Transition to WOD

20:00-35:00 WOD

35:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Lunge and Rotate

Down Dog with Calf Stretch

Inverted Toe Touches

Standing Arm Across Shoulder Stretch

Standing Tricep Stretch

WOD Prep

2-3 Rounds

20 Double Unders/Single Unders/Plate Hops

100m Run

10 Single DB Hang Clean & Jerks

WOD:

3 Rounds For Time

60 Double Unders

400m Run

20 Single DB Hang Clean & Jerks @50/35

SCORE: Time

PACE GOAL: 12:00-15:00

FEEL:

• Grindin’ All My Life

• Cycling the DB with high heart rate

STRATEGY:

• Max set every time you pick up the rope

• RPE 7 on the Run, breathe and move

• Switch hands as needed, try to keep the DB off the ground until all reps complete

BEGINNER: Line Hops, 300m Run, 25/15

SCALED: Plate Hops or Single Unders, 35/20

Rx+: 70/50

COMP: 70/50, everything must be unbroken

Accessory Work

Single DB Hammer Curls 5x6 each arm

Single DB Overhead Tricep Extensions 5x8

FOCUS:

• Bicep and Tricep work

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Curls, M2: Extensions