0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Calorie Row or 100m jog

10 American KB Swings

20 Line Hops

WOD:

For Time:

1,000/800m Row Buy-in

—then—

10 Rounds:

10 Alt. DB Snatch

10 Burpee Box Jump Overs

—Cash-out—

800m Run

*Pace Goal: 25:00-30:00

*start half on row and half on run if needed because of class size

*Row: should be 5:00 or less, adjust accordingly

*Snatch: stay unbroken

*BBJO: force yourself to drop, find a rhythm to keep moving at a steady pace

*Run: should be 5:00 or less, adjust accordingly

Beginner: 25/15, 16/12” and/or partner

Scaled: 35/20, 20/16” and/or partner

Rx: 50/35, 24/20”