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

20 x Line Hops

15 x Sit-ups

100m Jog

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Named WOD “Eva Strong”

Partner 5 Rounds For Time:

24 x Double Unders both (Scaled 48 singles) *can't move on until both completed reps

19 x Toes to Bar (split, Scaled Hanging Straight Leg Raises)

2 x Clean & Jerks @Fitness: 155/105, Performance: 165/115, Sport: 205/135 (split)

400m Run Together (Scaled: split)

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