Beach Season WOD #7

Beach Season Countdown - 83 days

How is everyone doing?  Now I know your abs may not look like the picture on the left, but that is okay.  We are only a little over a week in.  Progress takes patience.  Today's WOD is intended to be a speed workout for each round.  When you hit the burpees, I want them as fast as possible.  If you think you are going fast enough, go faster, you have more in you.  I want you guys to go as hard as possible to make that plank at the end as painful as possible to hold. 

The rest period will fly by and you will feel like you didn't rest at all.  If you are not hurting and gasping for air that just means you are not working hard enough.

Post your fastest round and what level you did in the comments section and have fun.

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Advanced
4 rounds
- 10 v-ups
- 15 sit-ups
- 20 Russian twists
- 20 bicycles
- 5 burpees (fast)
- 1 minute plank (if you cannot hold for full minute, accumulate 60 seconds)

*1 min rest between rounds*

Intermediate
2 rounds
- 10 v-ups
- 15 sit-ups
- 20 Russian twists
- 20 bicycles
- 5 burpees (fast)
- 1 minute plank (if you cannot hold for full minute, accumulate 60 seconds)

*:30 sec rest between rounds*

Beginner
2 rounds
- 5 v-ups
- 10 sit-ups
- 10 Russian twists
- 10 bicycles
- 5 burpees (fast)
- :30 sec plank (if you cannot hold for full 30 seconds, accumulate 30 seconds)

*:30 sec rest between rounds*