WOD – SATURDAY, APRIL 14TH 2018

ENDURANCE

WARM UP
2 rounds
:30 Jump rope
1:00 Hollow hold
:30 Jump rope
10 Ring rows @ 30×1

ENDURANCE WOD
Every 4 min for 8 sets
20/15 Calorie row
15 kettlebell swings
3-5 strict pull ups/ring rows

*Increase the Calorie row by 2 calories per round. And increase the kettlebell swing reps by 2 reps per round. The last round will be the following
36/31 Calorie row
31 kettlebell swings
3-5 strict pull ups/ring rows

 
PARTNER WOD

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
15 KB swings
8 Chest-to-Bar Pull-Ups/Pull Ups/Ring Rows
Rest 4 minutes, and then…
200 meter run
8 Burpee Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
15 Calorie row
8 Toes to Bar