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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Hip Openers

Banded Lat Stretch

Banded Tricep Stretch

WOD Prep

2-3 Rounds

10/8 Calorie Row

6 Thrusters

6 Pull-ups

WOD:

Partner 4 Rounds For Time

40/32 Calorie Row

40 Thrusters @95/65

40 Pull-ups

PACE GOAL: 25:00-30:00

STRATEGY:

• Recommend half on the calories or 10/20/10 to allow the second person to not be gassed coming into the thrusters, 5s or 10s on thrusters and pull-ups

EQUIPMENT CONSIDERATIONS:

• If needed add ski as an option and do 2 rounds of each erg or the format can be changed to what is listed below

• Alt. Every 3 minutes for 24 minutes (4 sets each)

  • 2:30 max calorie row

  • AMRAP 2:30 of 10 Thrusters + 10 Pull-ups

  • this leaves a 30second transition to switch, start teams on different stations and rotate back and forth

BEGINNER: 30/24 calories, 30 thrusters @45/35, 30 Ring Rows

SCALED: 75/55, Banded Pull-ups

Rx+: 115/80, Chest to Bar

COMP: 135/95, Chest to Bar

GO BEYOND Accessory Work

Tire Flips or Sled Drags…get outside with your gym fam and have some fun