Performance
3 Rounds
1000m Ski/Row
25 AMSU
25 AKB Swings @24/16
25 Box Jumps @24/20
35 Minute Time Cap
Note: Todays focus is building aerobic capacity. We want to be maintaining a steady pace so that we can keep ourselves moving through the exercises until all three rounds are complete. With the kettlebell swings we shouldn’t be breaking the reps into more than two sets, so scale the weight if needed.
Fitness
3 Rounds
1000m Ski/Row
25 AMSU
25 AKB Swings @20/12
25 Box Jumps @24/20
35 Minute Time Cap
Note: Todays focus is building aerobic capacity. We want to be maintaining a steady pace so that we can keep ourselves moving through the exercises until all three rounds are complete. With the kettlebell swings we shouldn’t be breaking the reps into more than two sets, so scale the weight if needed.
Home WOD
4 Rounds
20 Burpees
25 Butterfly Sit Ups
25 Odd Object Swings
25 Jump Overs