WOD - Thursday 6th October 2016

24 minute running clock 

Within 8 minutes follow the pattern of:

  • 3 kettle bell swings (32/24)
  • 3 ring dips  
  • 6 kettle bell swings  
  • 6 ring dips  
  • 9 kettle bell swings . . .  

Rest 8 minutes. 

Then within another 8 minutes follow the pattern of: 

  • 3 calorie row  
  • 3 burpees over the rower  
  • 6 calorie row 
  • 6 burpees over the rower  
  • 9 calorie row . . .  

Record what round you finished on for each of the AMRAPS. 

 

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