1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row/Bike

10 Plank Up Downs

10 Supermans

3) MetCon:

Hero WOD “Marston”

As Many Rounds and Reps as Possible in 20 minutes:

1 Deadlift

10 Toes to Bar

15 Bar Facing Burpees

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: Moderate to Heavy weight for them, Lying Straight Leg Raises, 10 Up Downs

Intermediate: Heavy weight for them, Hanging Straight Leg Raises, Burpees

Advanced/Sport: 405/285