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

15:00-25:00 Strength

25:00-35:00 Transition to WOD

35:00-50:00 WOD

50:00-60:00 Cool-down

Strength

Every 2 minutes for 10 minutes (5 sets):

5 Deadlift at 70-80%

WOD Prep

2-3 Rounds

6 DB Box Step-overs (build to WOD height)

6 DB Shoulder to Overhead (build to WOD weight)

12 Double or Single Unders

WOD:

AMRAP 15:

20 Single DB Box Step-overs

30 Single DB Shoulder to Overhead

40 Double Unders

*Pace Goal: 4-5 Rounds

*Step-overs: hold the DB wherever you want, both feet must touch the top of the box before going off the other side, steady pace

*S2OH: switch hands whenever you need to, push press or push jerk are the most efficient…if you can strict press you are using too light of a DB :)

*Double Unders: shoot for no more than two sets throughout the workout

Beginner: 25/15, 16/12”, Line Hops

Scaled: 35/20, 20/16”, 50 Single Unders

Rx: 50/35, 24/20”