WOD Guidance & Goals:
Hold db or kb in the rack position and complete 50 total lunges in 30/20 reps. Use that same db to complete 100 alternating db snatches. Every 20 reps take a short break then continue in sets of 20. Do big sets of double unders (timers or mountain climbers, 50 attempts or 200 singles) and push your 400 meter run. Again, try to do big sets of double unders, then you can recover on the suitcase carries. Make sure you only use your right to carry the db on the 100 meters out, and switch to your left for the 100 meter back. The db must be carried by your side not on your shoulder. Complete the workout with another 50 lunges, try to go unbroken on 30/20. Target 18 minutes.