0:00-15:00 General Warm-up/Review of Conditioning

15:00-30:00 Conditioning

30:00-39:00 Transition to WOD

39:00-50:00 WOD

50:00-60:00 Cool-down

Conditioning

Every 5 minutes for 15 minutes:

500/400m Row

*time for two people house the same rower

*push hard on each row, record your paces, knowing them will be helpful for class Thursday

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

4 Burpees

WOD:

12 Rounds For Time

8 Russian KB Swings

8 Burpees

*Pace Goal: 9:00-11:00

*Swings: good hip hinge, flex your butt, relax your shoulders, KB to eye level

*Burpees: steady pace throughout, force yourself to drop, you will get back up

Beginner: Air Squats, Up Downs

Scaled: 35/20

Rx: 50/35