WOD Guidance & Goals:
Imagine you’re going to run a 5k, what’s your pace? This is the pace you should move throughout this workout. The 400 meter run should be at a moderate pace so there is minimal rest before you start the thrusters. If you do not have a 400 meter course mapped out, run out 1 min then turn back. If you’re not running do 100 butt kickers. Thrusters can be done with a dumbbell(s), kettlebell(s) or a barbell. Choose a weight you can do 10 unbroken before having to rest. Target 15 minutes.