WOD

10 rounds of 1.5 minutes on 1.5 minutes off

(odd)
20 Wallball shots 20/14 lb 10/9′
Row for calories

(even)
20 Two arm dumbbell power cleans 50/35 lb
Air assault bike for calories

Workout notes

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with twenty wall ball shots prior to repping out calories on the rower.  Rest ninety seconds and then start a set of two arm dumbbell power cleans before you finish with an all out sprint on the bike for calories. We’ll alternate between bike and rowing every other interval so you will have a total of five opportunities to score calories on each machine.  To setup for this workout we’ll get into groups of up to four.  Each group will need at least one medicine ball and a pair of dumbbells as well as a rower and a bike.  Two athletes can be working at a time starting on wall ball shots or power cleans.   When ninety seconds have elapsed the second pair will start working in the same fashion while the first pair rests. Continue in that fashion until all four athletes have finished ten rounds and have been on each machine five times.   Your score will be the total number of calories you accumulate after all ten rounds. If needed scale both the number of reps as well as weight on the medicine ball and dumbbells to finish with enough time to knock out some calories at each station.