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.

Post Intervals to Comments.