WOD

10 Rounds of 1.5 Minutes on 1.5 Minutes off

(odd)
10 Sandbag cleans 100/70 lb
Max calorie row

(even)
10 Two arm burpee dumbbell deadlift 50/35 lb
Max calorie air assault

Workout notes

We’ll use a ninety second timer for today’s workout along with a 1:1 work rest ratio.  We have thirty minutes on the clock and we’ll alternate between two stations. You will have five opportunities at each station. Your score will be the total number of calories you score on the rower and bike. We start each round with with ten reps of sandbag cleans or dumbbell burpees.  Choose dumbbells and a sandbag that let you perform continuous repetitions with short rest.  Ideally you are finishing your ten reps in less than sixty seconds which will give you time to hop on the rower or bike for a short, high intensity sprint. If class sizes are large one group will work while the other rests to make the most of the bikes and rowers.