Complete this alternating with a partner or following the approximate rest intervals
Rest ~4 min
30 KBS 53/35*
*5 Burpee penalty for breaking KBS
The first part of todays workout is all about INTENSITY!!! Rowing intervals are always a fan favorite… On the 1000m rows, there is approximately a 1:1 work-to-rest ratio and on the 250m rows, there is approximately 1:2 work-to-rest ratio. It is always tempting to sandbag these in order to “do better on the WOD”, but I promise you, going hard on these will make you fitter than going easy and “saving yourself for the WOD”.
The second part of todays workout is a 20 minute endurance based piece. There is no real skill involved in the movements, which means we want you to just push the whole time. The rep scheme is low to medium to encourage you not to do too much resting in the wod. Just for fun, there is a 5 burpee penalty assessed for breaking up the kettlebell swings. This is to encourage you to try to do large sets or unbroken! Good luck, have fun and don’t cherry pick 🙂
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