0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-40:00 WOD

40:00-47:00 Transition to GO BEYOND Accessory Work

47:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Band Pass Throughs

Band Pull Aparts

Band Lat Stretch

Band Good Mornings

WOD Prep

2 Rounds

100m Burden Run

5 Shoulder to Overhead

5 Pull-ups

WOD:

AMRAP 20

400m Burden Run @53/35

20 Shoulder to Overhead @95/65

20 Pull-ups

PACE GOAL: 3-5 Rounds

FOCUS:

• Improvement for “Jacki Fun Run”

• Burden run is a run while carrying a KB

STRATEGY:

• Run should be 3:00 or less each round

• No more than two sets each round for S2OH

• No more than 4 sets each round on pull-ups

BEGINNER: 200m Run, 45/35, Ring Rows

SCALED: 36/26, 75/55 and/or change format to 250/200m Row, 10 S2OH, 10 Pull-ups for those that can do pull-ups but 20 will significantly slow them down with the original format

GO BEYOND Accessory Work

Alt. EMOM 8

12 Prone Ts

12 Supermans