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

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-55:00 Optional GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Lying Hamstring Stretch

Glute Bridges

Lat Stretch on Rig

WOD Prep

2-3 Rounds

10/8 Calorie Row

2 Deadlift + 2 Hang Power Cleans + 1 Thruster

WOD:

Alt. Every 4 minutes for 24 minutes

35/28 Calorie Row

Max Reps of Complex in 4 minutes

4 Deadlift + 3 Hang Power Cleans + 2 Thrusters @115/80

*complex must be unbroken

PACE GOAL: 2:30 or less on the row, 20+ total reps of the complex

*completing the full complex = 1 rep

FOCUS:

• Interval Cardio + Strength

• Cycling the barbell

STRATEGY:

• Push hard on the row, should get around 2:00 of rest each time

• Take an extra second to make sure you are ready to complete the full complex

EQUIPMENT CONSIDERATIONS:

• Start people on different sections if needed to share the rowers

• If you still do not have enough rowers then add a 400m run option and have people do 2 rounds of the run and 2 rounds of the row

BEGINNER: 2:00 Row at easy to moderate pace, 4 KB Deadlift + 3 KB Upright Rows + 2 KB Goblet Squats

SCALED: 30/24 Calorie Row, 95/65, Complex does not have to be unbroken

Rx+: 135/95

GO BEYOND Accessory Work

5 minute max distance sled push/pull/drag with 50% of your body weight on the sled

5 minute bike at moderate pace if you do not have enough sleds