1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 KB RDLs

10 Single KB Bent Over Rows

10 Lateral Hops over KB

3) MetCon:

Hero WOD “TK”

As Many Rounds and Reps as Possible in 20 minutes:

8 Chest to Bar Pull-ups

8 Box Jumps

12 KB Swings

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: Ring Rows, 20/16”, 26/18

Intermediate: chin over bar/jumping/banded pull-ups, 24/20”, 35/26

Advanced: 30/24”, 53/35

Sport: Strict Pull-ups, 36/30”, 70/53 (actual version)