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

15:00-20:00 Transition to WOD

20:00-42:00 WOD

42:00-49:00 Transition to GO BEYOND Accessory Work

49:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Lying Hamstring Stretch

Child’s Pose

WOD Prep

2-3 Rounds

7 Wall Balls

7 MB Sit-ups

100m Run

WOD:

5 Rounds For Time

15 Wall Balls @20/14

15 MB Sit-ups

400m Run

PACE GOAL: 18:00-22:00

FOCUS:

• Improvement for “Jacki Fun Run”

STRATEGY:

• Big sets on wall balls, try to stay unbroken

• Steady pace on the sit-ups

• 2:30 or less for the run

BEGINNER: 15 Air Squats, 15 Sit-ups, 200-300m Run

SCALED: Partner option and/or 14/10

Rx+: 20 wall balls and 20 sit-ups (only if you can still hit the goal pace)

COMP: 20 wall balls and 20 sit-ups, 30/20

GO BEYOND Accessory Work

Tabata Row x 8 rounds