Skill

7 Rounds of 30 seconds on each station

Air assault for calories
Rest
Row for calories
Rest

We have something a little different on the menu for today’s skill work.  The skill you’re working on is intensity! We’ll have fourteen minutes total to work through seven rounds with a 1:1 work rest ration at each of two stations.  Use this time to practice a little higher power output than you might normally in a workout but try to ease into rather than go all out in the first round.

WOD

AMRAP in 10 Minutes
50 Burpees
50 Kettlebell Sumo deadlift high pull 32/24 kg

Workout notes

As you can probably already guess most of us will have a low round count in today’s workout.  Burpees are an inherently slow movement and large numbers of them are going slow things down even more.  Start out at a steady and sustainable pace on your first set of fifty.  If you do get through one round and have some time left that’s your chance to try and speed up a little.