1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

10 Ring Rows

10 Air Squats

3) MetCon

Hero WOD “Talley”

As Many Rounds and Reps as Possible in 22 minutes:

8 Chest to Bar Pull-ups

9 Hang Power Snatch

11 Jumping Air Squats

*Pace: Aggressive: 11 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Beginner: Ring Rows, 45/35, Air Squats

Intermediate: Jumping/Banded Pull-ups, 65/45

Advanced/Sport: 75/55

4) Optional Accessory:

100 Partner MB Sit-ups (touch MB above head, sit-up and pass to partner)

*use wall balls