Workout – Saturday, July 2

0:00 – 12:00 General Warm-Up (12 min)
12:00 – 17:00 Specific Warm-Up (5 min)
17:00 -20:00  Pre-WOD Break/Prep (3 min)
20:00 – 53:00 WOD (33 min)
53:00 – 60:00 Accessory/Cool Down/Clean up (7 min)
Today’s workout will see a long partner grinder performed in I Go, You Go fashion consisting of some burpees, push-ups, and box jumps. All three movements are designed to be done at a sprint-style effort, with the push-ups being the only movement that may need to be broken up. Top athletes will be pushing for under an EMOM pace, with everyone else finishing rounds in under :65-:70 seconds.
Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks!

Find a partner who is well matched to your intensity level today. Go into the WOD with a pacing plan and stick to it as long as possible! Box jumps can be scaled as needed for safety or skill level.
General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group.

Find a partner who will match or push the pace today! Pacing will be key early on, Ensure that athletes continue to perform all exercises with good movement quality and range of motion.
Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

IS athletes should match up with a GF or IS partner today who can push the pace and make them work at a consistent power output! Stress good movement quality especially as fatigue sets in during the later rounds!

WARM UP: 00:00 – 17:00 (17 MINS)

400m Jog
10 PVC Pass Throughs
10 Up-Downs
10 Step-Ups
10 PVC Around the Worlds
10 Push-Up to Pike
10 Box Jumps/Step-Ups
Review Burpee, Push-Up and Box Jump

PRE-WOD BREAK/PREP: 17:00 – 20:00 (3 MINS)

WOD: 20:00 – 53:00 (33 MINS)

“Dwight and Michael”
30 RFT w/ Partner (I go, you go)
5 Burpees
5 Box Jumps (24/20)
5 Push-Ups

32 min Cap
“Remote Dwight and Michael”
15 RFT 
5 Burpees
5 Tuck Jumps
5 Push-Ups
-Rest :30 between rds.-
30 min cap

POST WOD: 53:00 – 60:00 (7 MINS)

1:00 Scorpion Stretch/Side
1:00 Standing Calf Stretch/Side

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