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

15:00-30:00 Strength

30:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

Lower Body Strength

15-minute time block

5 sets of complex

3 Deadlift + 12 Single KB Suitcase Deadlift (6 each side, VIDEO)

*time is for warm-up and working sets

*deadlift at 70-85%

*for the suitcase deadlift really focus on not letting your body tilt, chest up, core braced

WOD Prep

2-3 Rounds

250/200m Row

30sec Plate Hold (VIDEO)

WOD:

8-minute time block:

1,000/800m Row

Max Single KB Farmer’s Carry with remaining time

*Pace Goal: 300-500m Carry

*stagger the start so that everyone can do the row, this time has been built in to the class time…partner up on a rower, once the first person is done try to start at the beginning of the next minute for easy math…example: partner one finishes the row in 3:30, that gives partner two 30sec to get on the rower and begin at the 4:00 mark which means 8 minutes would take them to the 12:00 mark so make sure the clock is just running up

*Row: should be 4:30 or less, adjust distance accordingly…if you were in class Tuesday then you should be rowing at about 10-15sec slower than your 500/400m pace…so if your faster row was 1:50 then your pace should be 2:00 to 2:05

*switch hands when needed on the carry, must carry at your side

Beginner: 800/600m Row, 26/18

Scaled: 35/26

Rx: 53/35