Gassed!!!

NOTE: This S3 Conditioning workout was inspired by WODs posted on the CrossFit Delray Beach website (www.crossfitdelraybeach.com)(see posts from 1/28/13 and 1/29/13)

EQUIPMENT: Jump Rope, Kettlebell (1.5/1.0), Box (24"/20"), Rings

WARM-UP:
*Active Stretch, then...

*200m Row
*200m Run
*200 x Jump Rope Singles
*20 ea. leg x Step-Ups (24"/20" box)
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A) UNBROKEN SET #1:
10 sets of 10 Unbroken Ring Push-Ups 
(rest as long as you need b/w sets; you must do 10 reps unbroken for any of those 10 reps to count)

B) "GASSER:"
*40 x Double-Under
*400m Run
*30 x Kettlebell Swing 
*300m Run
*20 x Box Over Jump 
*200m Run
*10 x Burpee
*100m Run
*10 x Burpee
*100m Run
*20 x Box Over Jump
*200m Run
*30 x Kettlebell Swing
*300m Run
*40 x Double-Under
*400m Run

C) UNBROKEN SET #2:
10 sets of 10 Unbroken Ring Rows
(rest as long as you need b/w sets; you must do 10 reps unbroken for any of those 10 reps to count)