0:00-12:00 General/Specific Warm-up

12:00-17:00 Transition to WOD

17:00-60:00 WOD

60:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Shoulder/Bicep stretch on rig

Sampson Stretch

Wall Scap Slides

WOD Prep

2-3 Rounds

2 Clusters (build to WOD weight)

4 Bar Facing Burpees

WOD:

Hero WOD “Joseph J. Ellis”

40 Rounds (with a Partner) For Time: 55-minute cap

2 Clusters @155/105

7 Bar-Facing Burpees

Then, 2,007 meter Partner Run (together), each wearing a Weight Vest (20/14 lb)

*Pace Goal: 40:00-50:00

*One partner works at a time, completing a full round while the other rests. Switch after each full round is completed. Perform the 40 round portion of the workout before starting the 2,007 meter Run. 

*change to lateral bar burpees if needed because of space

Beginner: 2 Front Squats @95/65, 5 Up Downs, run split as needed

Scaled: 135/95, run split as needed