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

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Walking Hip Openers

Walking Straight Leg Marches

Lunge and Rotate

Kneeling Hip Flexor Stretch

Up Dog to Down Dog with Calf Stretch

WOD Prep

2-3 Rounds

250/200m Row

10 MB Thrusters

10 AbMat Sit-ups

10 Ring Rows

WOD:

Partner For Time

1,000/800m Row Buy-in

5 Rounds

20 MB Thrusters

20 AbMat Sit-ups

20 Ring Rows

—then—

1,000/800m Row Cash-out

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Steady Eddy or Betty

• Cardio and Muscular Endurance

STRATEGY:

• 250/200m split on the rower

• Split 10/10 on each movement