Charith CAN fly!!
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Pic: Angela Clancy

WoD: "Spinning Wheels"

Each "AMRAP" Scored For Reps:

Complete As Many REPS As Possible in 3 Minutes

24 Kettlebell Swings (24 / 16 kg)

24 Box Jumps (24" / 20")

MAX Calories Row or Assault Bike

>> REST 90 Secs <<

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Complete As Many REPS As Possible in 3 Minutes

21 Kettlebell Swings (24 / 16 kg)

21 Box Jumps (24" / 20")

MAX Calories Row or Assault Bike

. >> REST 90 Secs <<

Complete As Many REPS As Possible in 3 Minutes

18 Kettlebell Swings (24 / 16 kg)

18 Box Jumps (24" / 20")

MAX Calories Row or Assault Bike

. >> REST 90 Secs <<

Complete As Many REPS As Possible in 3 Minutes

15 Kettlebell Swings (24 / 16 kg)

15 Box Jumps (24" / 20")

MAX Calories Row or Assault Bike

Good ole fashioned interval session today! Intervals are fantastic because the work/rest periods allow for us to really aim for a high power output (check the vid below).
The reps deliberately go down to account for some fatigue AND also give you the carrot to hit MORE Calories each interval. In fact, the last interval should yield the HIGHEST amount of cals!!
Leave your pacing strategy at home & come in ready to burn it up!!
Hold the standards. Form is priority as always.
Scale as needed.

Post Number of REPS from each interval to Beyond The Whiteboard