30-20-10

    It's time for another interval workout. We have been hitting the circuits hard, and really cranking out the heavy strength biased workouts lately. So tomorrow we will return to the pit with an explosive plan in mind. We will employ an interval timing of 30 seconds of work followed by 20 seconds of rest. we will repeat this interval 10 times, going through a circuit of 5 movements twice. If anyone feels they have some left in the tank, we can slap on another five interval blocks like a cherry on top of an iron sundae. We will be introducing another "new to us" movement today as well. The Super Burpee. As you all know, Burpees are lots of fun, so we added a little extra fun. Basically a Super Burpee is a burpee performed beneath a pullup bar. And when the athlete jumps to complete his or her rep, they grab the pullup bar and do a pullup instead of simply clapping the hands to complete the burpee. Simple huh? Burpees are fun. Pullups are fun. Why not just have a good old time with both, enter the Super Burpee. All of the movements in tomorrows WOD will be compound movements that will challenge your skill, and your power output endlessly.

30-20-10 

10 Rounds of 30 seconds of work and 20 seconds of rest.

+5 Additional Bonus Rounds for any extra motivated comrades.

Super Burpees
KB Clean and Press
Tire Flips
Swing and Squat
Sledge Swings (Freestyle. Even reps per side.)