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

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-49:00 Transition to GO BEYOND Accessory Work

49:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Leg Marches

Wall Quad Stretch

Down Dog to Child’s Pose

WOD Prep

2 Rounds

250/200m Row

3 Hang Clean & Jerks

6 Push-ups

6 Russian KB Swings

WOD:

Alt. Every 3 minutes for 24 minutes (4 sets of each)

500/400m Row

AMRAP:

6 Hang Clean & Jerks @115/80

12 Push-ups

12 Russian KB Swings @70/53

PACE GOAL: 2:00 or less on the row, around 3 rounds each AMRAP

FOCUS:

• Improvements for Hero WOD “Nate” and the time trial

STRATEGY:

• Push hard on the rower, rest for the remaining time

• Stay unbroken on all movements

• Pick up where you left off each AMRAP

BEGINNER: 45/35, knees or hands elevated push-ups, 26/18

SCALED: 95/65, knees or hands elevated push-ups, 53/35

GO BEYOND Accessory Work

2 Rounds

15/10 Calorie Bike

100m Run