A. Group Warm

Decided based on WOD and athlete needs.

B. Metcon

3 Rounds For Reps

1:00 Alternating Shoulder Tap Push Ups
1:00 Burpees To Plate
1:00 Overhead Plate Lunges (45/25)
1:00 Rest

NOTE: Score Your Lowest Round

C. Max Effort

4:00 Establish 1 RM Sled Push (90/50)

*Use The 25m Course. Athletes May Take No More Than 5 Seconds To Turn The Sled And At No Time Can Release The Sled Handles. Only Completed Segments Of 5m Are Counted.

NOTE: Score Max Meters.  5m = 5 Reps

D. Stretch/Mobilize

Use Remaining Time

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?