Warm-up
2 to 3 rounds of smaller rounds of the WOD
10 KBS
8/6 calories on rower
6 wall balls
4 burpee step-ups
Mobility
Quick mobility session
CF and Burn WOD
5 rounds
30 KBS (53/35#)(44/26#)
250m row
20 wall balls
15 burpee box jump overs
Rest 3:00
Intended stimulus – work really hard for 5 to 7 minutes per round. Use the rest as an opportunity to get your heart rate down and prepare to go again. As with any workout that has a work to rest ratio, the goal is to settle into a pace that allows you to sustain. That means round 1 and round 5 should be right around the same time. There are a few places to get caught up depending on the kind of athlete you are and movements that might give you some trouble. For some it might be the KBS, for some, it is the wall balls, and for some, it will be the burpee box jump overs. Keep your head down and get through those sticking points.
