WOD

15 rounds of 20 seconds on 40 seconds off at each station
Air assault for calories
Row for calories

Workout notes

Similar to yesterday, we have thirty minutes on the clock in an interval style workout.  Saturday we encountered two weightlifting movements and a gymnastics movement.  Today you will have fifteen opportunities to work on two simple monostructural movements.  Our work period is twenty seconds followed by forty seconds to rest and transition.  With twice as much rest as work, make an effort to keep the  intensity as high as possible during each work period.  In busier classes we will transition every thirty seconds which means getting in and out of the equipment quickly during a short ten second transition period.  Move quickly so your partner can jump on and get to work.