This should be you at the end of this WoD!
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Pic: Angela Clancy

WoD: "Heading East"

Every 5 Mins For 20 Mins (4 Rounds) Complete:

30 Russian Kettlebell Swings (24 / 16 kg)

China Town Run

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• Interval work can give you so much value to your Fitness. You don't always need to sit on a rower for endless amounts of time or lift only Heavy weights. Provided you actually hit each interval AS HARD AS POSSIBLE!!
• Today the weight is deliberately not Heavy for a Russian Swing. We expect all 30 reps done unbroken & with ease each time. As soon as you've done them get yourself on the run pronto annnnnnnd RUN AS FAST AS POSSIBLE!! Bank as much rest as possible, it may be minutes of rest. The more the better. Why? Because then you can smash the very next interval just as hard!!
• Get. After. It!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Each Rounds' time split to your notes on Beyond The Whiteboard