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

20:00-25:00 Transition to WOD

25:00-45:00 WOD

45:00-55:00 Optional Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Samson Stretch

Hip Openers

Wall Sit

Shoulder Taps

WOD Prep

2 Rounds

2 Double DB Thrusters

4 Toes to Bar

10 Double Unders/Plate Hops/Single Unders

WOD:

Open Workout 20.2

AMRAP in 20 minutes

4 Double DB Thrusters @50/35

6 Toes-to-Bar

24 Double-Unders

SCORE: Rounds + Reps

PACE GOAL: 12-15 Rounds

FEEL:

• Steady Eddy or Betty

• Lower number of reps can make it easy to go out way too hot

• Longer duration, but will be hard to not have a big fall off as the workout continues

STRATEGY:

• Goal is to stay unbroken on all movements throughout

• Go slower than you think for the first few rounds and settle into a pace

PARTNER OPTION:

• Either same set-up and just split reps or alternate movements each round

BEGINNER: 25/15, Line Hops

SCALED: 35/20, Hanging Knee Raises, Single Unders

FIT February Day 5

Machine of your choice or Run

3 Rounds

2:00 work

1:00 Rest