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

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Calf Stretch

Iron Crosses

Specific Warm-up

2 Rounds

250/200m Row

200m Run

Energy Systems

2 Rounds (12 minute cap)

500/400m Row

400m Run

*stagger the start as needed

FOCUS:

• Fitness for the Time Trial

WOD Prep

2-3 Rounds

8 Wall Balls

6 Toes to Bar

4 Sumo Deadlift High Pull

WOD:

AMRAP 15

21 Wall Balls @20/14

15 Toes to Bar

9 Sumo Deadlift High Pull @95/65

PACE GOAL: 5-7 Rounds

FOCUS:

• Full body muscular endurance

STRATEGY:

• No more than two sets on wall balls

• No more than 3 sets on T2B

• Unbroken on the SDLHP

BEGINNER: 10/8, Lying Straight Leg Raises or MB Slams, KB SDLHP

SCALED: 14/10, Hanging Straight Leg Raises or MB Slams, 75/55

GO BEYOND Accessory Work

50/40 Calories for time

*Machine of your choice