WOD

“An Excerpt”

METCON

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

MASTERS

200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees

MOVE

100m Run + 5 Burpees
rest 2 minutes
200m Run + 10 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 3 minutes
200m Run + 10 Burpees
rest 2 minutes
100m Run + 5 burpees

WOD GUIDANCE & GOALS
When there is rest programmed into a workout, it means you PUSH your pace! Complete the first interval in around :90 (no more than 2;00), the second interval in 3:30 (no more than 4:00), and the third interval in 7:00 (no more than 7:30). Try to match your intervals on the last two rounds with the first two rounds. Record intervals. The workout will take around 30 min.

Post Time to Comments. Compare Scores HERE.