0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Ring Rows

8 x Empty Barbell Thrusters

100m jog

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Daniel” (individual or with partner)

For Time:

50 x Pull-ups (Fitness: Ring Rows)

400m Run

21 x Thrusters @Fitness: 75/55, Performance: 95/65

800m Run

21 x Thrusters @Fitness: 75/55, Performance: 95/65

400m Run

50 x Pull-ups (Fitness: Ring Rows)

*if you are wearing a vest for Murph wear it for this

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order