0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-51:00 WOD
51:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Leg Swings
Inchworms
Up Dog to Down Dog
Pigeon Stretch
WOD Prep
2-3 Rounds
100m Run
5 Lateral Bar Burpees
3 Hang Power Cleans
WOD:
From the BSE 13 WODs of Halloween
“Mr. Myers”
AMRAP 31
200m Run
13 Lateral Bar Burpees
13 Hang Power Cleans @135/95
PACE GOAL: 6-7 Rounds
FOCUS:
Long duration endurance
STRATEGY:
1:15 or less on the run
Steady pace on the burpees
No more than 3 sets on the hang power cleans
BEGINNER: Partner workout, 200m Run + 13 Burpees + 13 KB Upright Rows
SCALED: 115/80, and/or partner with someone
Rx+: 155/105
GO BEYOND Accessory Work
Lying Quad Stretch 3x20sec each side
Kneeling Hip Flexor Stretch 3x20sec each side
Calf Stretch 3x20sec each side