(Long Metcon)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski

NOTE: There should be time in class to prep and instruct each movement after warm-ups and get everything organized before the workout starts. If you feel like you don't have the time, just cover the barbell movements before workout and then hit the others during rest time.

With a class of more than 8/7 you will do a wave start with a 5 minute delay on second round (have 2nd Wave go an extra 15 seconds into their rest to account for waiting for athlete 1 to get off, getting strapped in, resetting computer and beginning the row.) Note that the two waves will be starting/stopping at different times through the rest of the WOD so first trainers of the day might write a time schedule on the board for rest of day to reference.

Workout Length: 29 Minutes
Workout:
5 Min. Max Calorie Row
5 Min Rest
4 Min. Weighted Box Step-overs (20/16 and 2x 55/35)
4 Min. Rest
3 Min. Max Hang Power Clean (135/95)
3 Min. Rest
2 Min. Max Burpee Box Jumps (24/20)
2 Min. Rest
1 Min. Max Thrusters (135/95)

Scaling: Light and Easy