Will you be having as much fun as Di in todays WoD??
Pic: Angela Clancy

  WoD - "Fresh Start"

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Complete As Many Rounds/Reps As Possible in 4 Minutes 

of:

40 / 30 Calorie Row

8 Dumbbell Snatch (22.5 / 15 kg)

8 Ab-mat Sit Ups

20 Double Unders

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Rest 1 Minute. Repeat for a total of 4 "Cycles"

Decrease the Calories by 5 each AMRAP (Row: 35/25, 30/20, 25/15. Bike: 30/22, 25/17, 20/12, 15/7 )

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• Super-Duper spicy intervals today! You gotta really want to hit those cals hard to get the best out of this one.
• When you complete 1 round head back to the rower/bike and if the time is favourable see if you can complete the cals again and then go pick up that Dumbbell one more time. If the time doesn't look to be on your side then get as many as possible in the time left!
• The one minute break is very short. Only enough time to capture some breath and note your score. Remember we are decreasing the calorie target down each time.
• If you end up using the Assault Bike your calorie targets are: 30/22, 25/17, 20/12, 15/7
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of ROUNDS/REPS fro each one to Beyond The Whiteboard.

Do you row differently for Calories than you do for Metres? Have a watch here & understand why you don't need to do that.