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

15:00-20:00 Transition to WOD

20:00-38:00 WOD

38:00-45:00 Transition to Accessory Work

45:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Calf Stretch

Standing Straight leg marches

WOD Prep

2-3 Rounds

6 Toes to Bar

6 Alt. DB Snatch (build to WOD weight)

6 Box Jump Overs

WOD:

10-20-30-20-10 of:

Toes to Bar

Alt. DB Snatch @50/35

Burpee Box Jump Overs @24/20”

PACE GOAL: 15:00-18:00

STRATEGY:

• Toes to Bar, goal of 5 reps or more at a time for each rep scheme

• Snatch, try to stay unbroken on 10, two sets on 20, three sets on 30, do what you can the last two rounds, grip will be fatigued

• Steady pace, find a way to keep moving consistently…find a height to jump on even if that means stacking rubber plates, step-ups will not help you get box jumps, jumping will

BEGINNER: Lying Straight Leg Raises, 25/15, 16/12”

SCALED: Hanging Straight Leg Raises, 35/20, 20/16”

GO BEYOND Accessory Work

“Walk the Plank”

10-minute time block

Accumulate Max time on Front Plank

30 Russian Twists every time you break (15 each side)