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

15:00-20:00 Transition to WOD

20:00-52:00 WOD

52:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Scarecrows

DB Bicep Curls

WOD Prep

2 Rounds

5 Burpees

10/8 Calorie Bike

5 Hang Clean & Jerks

5 Box Jump Overs

10/8 Calorie Row

2 Clean & Jerks

WOD:

With Partner

4 Rounds

20 Burpees

20/14 Calorie Bike

20 Hang Clean & Jerks @115/80

—3 minutes rest—

4 Rounds

30 Box Jump Overs @24/20”

20/16 Calorie Row

10 Clean & Jerks @155/105

PACE GOAL: 28:00-32:00 (includes rest time)

STRATEGY:

• Recommend 5s on burpees, split on bike, 5s on hang clean & jerks, 5s on BJO, split on row, singles on clean & jerks

EQUIPMENT CONSIDERATIONS:

• Start members on different sections as needed in order to share bikes/rowers

BEGINNER: 45/35, 16/12”, 75/55

SCALED: 95/65, 20/16”, 135/95

Rx+: 135/95, Box Clear Overs @24/20”, 185/125

COMP: 155/105, 30/24’, 205/145

GO BEYOND Accessory Work

Barbell Rollouts 5x6