WOD

Complete 3 four minute rounds of the following:

Max burpees for 1 minute followed immediately by

30 Kettlebell swings (M-53lbs, W-35lbs)

30 sit-ups

Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute. 

For example, if you finish the first round [...]]]>
Strength/Skill Work:  Snatch

WOD

Complete 3 four minute rounds of the following:

Max burpees for 1 minute followed immediately by

30 Kettlebell swings (M-53lbs, W-35lbs)

30 sit-ups

Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute. 

For example, if you finish the first round in 2:45 rest for the remaining 1:15 you have and begin at exactly 4 minutes.  If you finish the 2nd round at 7:30 you have 30 seconds to rest until beginning the last round at the 8:00 minute mark. 

Use a kettlebell weight that is challenging, but with which you are able to complete 30 consecutive reps without resting.  Try to get through all 30 swings without resting in the work-out.  It will leave you more time to rest b/w rounds!

Post burpees completed from each round, kettlebell weight and overall time.  G’luck!

In the event you do not begin a round before the next 4 minutes begins rest until the start of the 5th minute and restart.   For every extra minute you rest complete 15 knees-to-elbows.