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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

PVC Overhead Squats

Specific Warm-up

3 Rounds

6 Single KB/DB Overhead Squats (3 each arm)

10 KB/DB Side Bends (5 each side)

Strength

Overhead Squats

3x5

3x3

FOCUS:

• Overhead strength, stability and mobility

• You can take from the rack, pick it up on your back then push or split jerk to get it overhead

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2:00 for 12 minutes

WOD Prep

2 Rounds

10 Double Under/Plate Hops/Single Unders

10/8 Calorie Row

10 Alt. DB Snatch

WOD:

3 Rounds For Time

40 Double Unders

30/24 Calorie Row

20 Alt. DB Snatch @50/35

SCORE: Time

PACE GOAL: 11:00-13:00

FEEL:

• Push and Pray

• The rower will challenge your ability to keep the pace in rounds 2 and 3

STRATEGY:

• Big sets every time you pick up the rope with the goal of staying unbroken

• RPE of 8 on the rower, not all out, but very close

• No more than two sets with the goal of staying unbroken

EQUIPMENT CONSIDERATIONS:

• If you do not have enough rowers then you can modify with these options in order of priority

• 30/24 Calorie Ski

• 400m Run or 200m Single KB/DB Carry outside or 300yd shuttle inside or 150yd heavy object carry inside

BEGINNER: Line Hops, 20/6 Calorie Row, 25/15

SCALED: Plate Hops or 50 Single Unders, 35/20

Rx+: 70/50

COMP: Unbroken Double Unders, 40/32 Calorie Row, 70/50

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