0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-60:00 Cool-down

General Warm-up

2 Rounds:

Banded Hip Flexor Stretch

Forearm Stretch

Pigeon Stretch

WOD Prep

2-3 Rounds:

100m Jog

10 Lunges

3 Cleans (build to WOD weight)

WOD:

Partner 8 Rounds For Time

200m Run

20 Single DB Overhead Lunges

10 Cleans

*Pace Goal: 24:00-28:00

*split reps as needed

Beginner: No weight on lunges, 20 Russian KB swings

Scaled: 35/20, 135/95

Rx: 50/35, 185/125