You might want to get a good nights rest tonight...
WOD starts at 15 after the hour...be on time...which of course is to say...be there early.
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WOD : 4 Rounds for time - (30 Min Time CAP!!!)
30 Kettlebell Swings 70/53
25 Burpees
20 Ab Mat Sit Ups
15 Chest 2 Bar Pull Ups
10 Hand release Push Ups
Finished or not...you will stop at the 30 Minute mark...then you will get on the rower for 10 minutes of recovery at about 70% of your capacity. For example...if you row a 1:30 to 1:45 per 500 pace...then you should be around 2:15 to 2:30/500 pace for 10 minutes.
WOD starts at 15 after the hour...be on time...which of course is to say...be there early.
--------------------
WOD : 4 Rounds for time - (30 Min Time CAP!!!)
30 Kettlebell Swings 70/53
25 Burpees
20 Ab Mat Sit Ups
15 Chest 2 Bar Pull Ups
10 Hand release Push Ups
Finished or not...you will stop at the 30 Minute mark...then you will get on the rower for 10 minutes of recovery at about 70% of your capacity. For example...if you row a 1:30 to 1:45 per 500 pace...then you should be around 2:15 to 2:30/500 pace for 10 minutes.
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