0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Pec stretch on rig each side

20sec Standing Tricep stretch each side

Forearm stretch

Specific Warm-up

3 Rounds:

5 Pull-ups

10 Bench Press @ empty barbell

30sec Wall Sit

Strength

12-minute time block:

Work to Bench Press 1-rep max

1-3 attempts of Max unbroken pull-ups

*chance for some to try to get their first rep of any pull-up, as well as an improved max unbroken set…good info for Murph

WOD Prep

3 Rounds:

100m Jog

5 Hang Power Cleans (build to WOD weight)

WOD:

AMRAP 10:

200m Run

15 Hang Power Cleans

*Pace Goal: 4-5 Rounds

Beginner: 100m Run, 75/55

Scaled: 115/75

Rx: 135/95