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

15:00-20:00 Transition to WOD

20:00-45:00 WOD

45:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Hip Openers

Ankle Mobility

PVC Pass Throughs

PVC Good Mornings

PVC Overhead Squats

WOD Prep

2-3 Rounds

2 Strict Pull-ups

2 Squat Snatch

6 Toes to Bar

10/7 Calorie Bike

WOD:

Partner 5 Rounds For Time

10 Strict Pull-ups

10 Squat Snatch @115/80

20 Toes to Bar

20/14 Calorie Bike

PACE GOAL: 22:00-25:00

FOCUS:

• High Skill endurance

STRATEGY:

• Singles back and forth, 3/2 or 5s on strict pull-ups

• Singles back and forth on squat snatch

• 10s or 5s on T2B

• Split the bike in half

EQUIPMENT CONSIDERATIONS

• Add another machine if needed and alternate rounds

INDIVIDUAL OPTION:

• Every 5 minutes for 25 minutes

• 6 Strict Pull-ups

• 8 Squat Snatch @115/80

• 12 Toes to Bar

• 12/9 Calorie Bike

BEGINNER: Banded Pull-ups, Power Snatch @75/55, Lying Straight Leg Raises

SCALED: Hardest version of a pull-up you can do, 95/65 or stick with the heavier weight and do power snatch if mobility is very limited, Hanging Straight Leg Raises

Rx+: Strict Chest to Bar, 135/95

GO BEYOND Accessory Work

100 Russian Twists (50 each way)