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

10 x Push-ups

10 x Ring Rows

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Named WOD “Danny”

As Many Rounds and Reps as Possible in 20 minutes:

30 x Box Jumps @Fitness: 20/16”, Performance: 24/20”

20 x Push Press @Fitness: 95/65, Performance: 115/75

30 x Pull-ups (Fitness: Ring Rows)

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