0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-35:00 WOD

35:00-43:00 Transition to Auxiliary

43:00-55:00 Auxiliary

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 PVC Pass Throughs

10 PVC Around The Worlds (5 each way)

5 PVC Muscle Snatch

5 PVC Overhead Squats

WOD Prep

2-3 Rounds

5 Hang Power Snatch (build to WOD weight)

10 Double or Single Unders

250/200m Calorie Row)

Workout:

3 Rounds For Time:

20 Hang Power Snatch

100 Double Unders

500/400m Row

*Pace Goal: 12:00-14:00

*HPSn: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Dubs: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Row: Round 1 slightly above moderate, Round 2 hard, Round 3 whatever you got left :)…add 25/18 Calorie Bike if more than 3 people, add 400m run if more than 10 people…if more than 10 people than do one round of row, one of bike and one of run

Beginner: 45/35, Line Hops, 400/320m

Scaled: 75/55, 150 Single Unders

Rx: 95/65

Auxiliary

Alt. EMOM 12:

M1: 18 Russian Twists (9 each way)

M2: 12 Band Pull Aparts

M3: 6 Snatch Grip Bent Over Rows