DOUBLE WOD 4 THE 4TH

5 rounds:

1 minute to complete each round

5, 2 pood kettlebell swings
40 yard shuttle run (10-20-30-40)
Rest 60 sec

10 burpee penalty if not made in time

Burpees done at end of wod

Post time of each interval to comments.

*Competitor: As prescribed
*Established: 1.5 pood.
*Recruit: 1 pood.

REST, THEN...

10 rounds (interval):

250 m row
10 box jumps 30″
Rest 2 minutes

Post time of each interval to comments.

*Competitor: As prescribed
*Established: 24″ box.
*Recruit: 18″ box.