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

General Warm-up

2 Rounds

10 Scorpions

20sec Pigeon Stretch

10/8 Calorie Bike

WOD Prep

3 Rounds:

10 Single DB Cleans (5 each arm)

10 Single DB Shoulder to Overhead

10 Lunges

Workout:

Teams of 3

12 Rounds For Time:

One person does 30/21 Calorie Bike

Other two AMRAP while on bike:

20 Single DB Hang Clean & Jerks

20 Alt. Pistols

*rotate through on the bike so that each teammate does 4 rounds on the bike

*Pace Goal: 24:00-28:00 completion, 12-14 Rounds

*Bike: 2:15 or less

AMRAP: recommend 10s on each movement

Beginner: 20/14 calorie bike, 25/15, Lunges with no weight

Scaled: 35/20, Modified Pistol (heel lift or heel hook)

Rx: 50/35