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

15:00-20:00 Transition to WOD

20:00-41:00 WOD

41:00-47:00 Transition to Accessory Work

47:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight arm shoulder/bicep stretch on rig

Lat stretch on rig

Up Dog to Down Dog

WOD Prep

2-3 Rounds

10/8 Calorie Row

5 Toes to Bar

4 Shuttle Sprints

10 Single Arm Swings

WOD:

AMRAP 9

15/12 Calorie Row

12 Toes to Bar

—3 minutes rest—

AMRAP 9

10 Shuttle Sprints

20 Single Arm KB Swings @53/35

*shuttle sprint length is 25’

PACE GOAL: 4-6 round of each AMRAP

*start on different stations if needed, add Bike as an option if needed

FOCUS:

• Cardio and core work

STRATEGY:

• 1:00 or less for the row

• Try to stay unbroken on T2B or no more than 3 sets

• Steady pace on shuttle, should be sprints

• Unbroken on swings, switch hands when needed

BEGINNER: 12/9 Calorie Row, Lying Straight Leg Raises, 26/18

SCALED: Hanging Straight Leg Raises, 35/26

GO BEYOND Accessory Work

Alt. EMOM 8

30sec Russian Twists

30sec Empty Barbell Good Mornings