WOD

Once through each station

5 Minutes of Wall ball shots 20/14 lb 10/9 lb
3 Minutes Rest
5 Minutes of Rowing for calories
3 Minutes Rest
5 Minutes of Air Assault for calories
3 Minutes Rest
5 Minutes of Two arm dumbbell burpee deadlift 50/35 lb

Workout notes

For today’s workout we have four single element pieces with five minutes to accumulate reps and three minutes of rest between each movement.  All four of these movements will require a bit of pacing strategy.  You’ll want to work at a sustainable pace but keep the intensity high as you’ll have a fairly long rest period between each movement.  We don’t typically see longer durations on the rower or bike so use this opportunity to attempt to hold a pace that’s on par with some of our shorter interval workouts and see if you can hold on for five minutes!