0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Wall Quad Stretch each side

10 Standing Straight Leg Marches

10 Lunge and Rotate

Specific Warm-up

2 Rounds:

10/10 Hip Circles (forward/backward each side)

Front Rack Stretch

Ankle Mobility

Front Plank

Strength:

18-minute time block

Work to Front Squat 1-rep max

WOD Prep

2-3 Rounds

20 Double or Single Unders

10 Wall Balls

WOD:

For Time:

100 Double Unders

50 Wall Balls

50 Double Unders

25 Wall Balls

*Pace Goal: 6:00-8:00

*go for max unbroken for both movements each time

Beginner: Line Hops, MB Thrusters

Scaled: 125 singles, 14/10, 75 singles

Rx: 20/14