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

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Calf Stretch

Samson Stretch

Lying Hamstring Stretch

WOD Prep

2 Rounds

10/8 Calorie Row/Bike (one round of each)

100m Run

8 Alt. DB Snatch

8 Box Jumps

8 Single DB Hang Squat Cleans

WOD:

“Cardio Coma”

Teams of 3

200/160 Calorie Row

100/70 Calorie Bike

1 mile Run

AMRAP until time of completion:

40 Alt. DB Snatch @50/35

40 Box Jumps @24/20”

40 Single DB Hang Squat Cleans

*one person always working on the cardio, two people splitting the reps on the AMRAP

PACE GOAL: 28:00-35:00

FOCUS:

• Long duration endurance

STRATEGY:

• Would recommend rotating on the cardio based on time, 2 minutes then rotate someone in

• 5s or 10s on the snatch, box jumps and hang squat cleans

PARTNER OPTION:

• 150/120 Row

• 75/50 Bike

• 1200m Run (or 200 Russian Twists)

• 20 reps on all movements

• One person on cardio, one on AMRAP

EQUIPMENT CONSIDERATIONS:

• Start people on different cardio modalities, once you start on one you must finish all of that before moving to the next one

WEATHER CONSIDERATIONS:

• If it is too cold or bad weather for the run then replace the run with 300 Russian Twists (150 each way), this may alter the pace goal

BEGINNER: Partner version of reps with team of 3, 25/15, 16/12”

SCALED: 35/20, 20/16”

Rx+: 70/50, 24/20”

COMP: 70/50, 30/24”

GO BEYOND Accessory Work:

Actually Stretch after the workout