WOD
“Eight Candles”
With a running clock — score is TOTAL reps/calories for all movements except plank:
0:00-1:00: 1′ of Push-Ups
1:00-2:00: 1′ of REST
2:00-4:00: 2′ of Plank Hold
4:00-5:00: 1′ of REST
5:00-8:00: 3′ of Chest-to-Bar Pull-Ups***
8:00-9:00: 1′ of REST
9:00-13:00: 4′ of Burpee Box Jumps (20″ everyone)
13:00-14:00: 1′ of REST
14:00-19:00: 5′ of Wall Balls (20/14)***
19:00-20:00: 1′ of REST
20:00-26:00: 6′ of Russian KB Swings***
26:00-27:00: 1′ of REST
27:00-34:00: 7′ Max Calorie Row with a Partner (count total cals as team)
34:00-35:00: 1′ of REST
35:00-43:00: 8′ COOL-DOWN — 400m Jog followed by your choice hip mobility (Pigeon, Spiderman, Couch Stretch etc)
***During the CTB Pull-Ups, Wall Balls, and KB Swings, complete 5 burpees at the top of every minute throughout (not at the start of the interval). For example during the Wall Balls that start on the 9:00, stop and complete 5 burpees on the 10:00, 11:00, and 12:00. Burpees do not count toward reps, so you’ll want to do them quickly!