0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-46:00 Workout

46:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Ring Rows

10 Push-ups

10 Lunges

Workout:

Tribute WOD “Joe Loftis”

AMRAP 26:

6 Burpees

11 Double DB Bicep Curls @45/25

12 Double DB Lunges @45/25

13 Double DB Bench Press @45/25

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*can be done with KB’s also…if you need to change to single DB because of class size you can I just always list it exactly what it is when it is a tribute or hero wod

Beginner/Scaled: lower weight and/or partner with someone