WOD

“Move + Shaker”

METCON

12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders

MASTERS

12 x On the 3:00
6 Burpees
300 Meter Run
8 Attempts

MOVE

12 x On the 3:00
4 Burpees
200 Meter Run
50 Single Unders

WOD GUIDANCE & GOALS:
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.

Post Intervals to Comments.