0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-36:00 Work

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Groin Stretch

Samson Stretch

Calf Stretch

Specific Warm-up

2 Rounds:

200m Run (moderate, hard pace)

40 Scissor Kicks

Work

Every 4 minutes for 16 minutes

400m Run

WOD Prep

2-3 Rounds

20sec Hang From Rig

5 Burpees to Plate

WOD:

AMREP 8:

400m Plate Carry @45/35

Max Burpee to Plate with remaining time

*Pace Goal: 60-80 Burpee to Plate

*carry the plate however you want

Beginner: 10 (15/10 if you have 15s)

Scaled: 25/10 (25/15 if you have 15s)

Rx: 45/25 if you don’t have 35s