0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-51:00 WOD

51:00-60:00 Cool-down

General Warm-up

3 rounds

Standing Leg Swings

Inchworms

Up Dog to Down Dog

Pigeon Stretch

WOD Prep

2-3 Rounds

100m Run

5 Lateral Bar Burpees

3 Hang Power Cleans

WOD:

From the BSE 13 WODs of Halloween

“Mr. Myers”

AMRAP 31

200m Run

13 Lateral Bar Burpees

13 Hang Power Cleans @135/95

PACE GOAL: 6-7 Rounds

FOCUS:

• Long duration endurance

STRATEGY:

• 1:15 or less on the run

• Steady pace on the burpees

• No more than 3 sets on the hang power cleans

BEGINNER: Partner workout, 200m Run + 13 Burpees + 13 KB Upright Rows

SCALED: 115/80, and/or partner with someone

Rx+: 155/105

COMP: 185/125

GO BEYOND Accessory Work

Lying Quad Stretch 3x20sec each side

Kneeling Hip Flexor Stretch 3x20sec each side

Calf Stretch 3x20sec each side