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Run 800m
50 KB Swing (53/35)
Rest 2min
Run 400m
25 Burpee over the Bar
2 Rounds
Rest 2min
Run 200m
15 Power Snatch (95/65lbs)
3 Rounds
50 KB Swing
Rest 2min
Run 400m
25 Burpee over the Bar
2 Rounds
Rest 2min
Run 200m
15 Power Snatch
3 Rounds
Even though it is a longer Workout, we want the intensity to stay high the whole time. Each couplet should be attacked as hard as possible.
Scoring
Time to complete Workout (include rest periods).
WOD Goal
This shouldn’t take longer than around 8min per Couplet (less for the earlier ones), which would put the total Workout around 30min including the rest.
Beyond RXD
On the minute for 20 minutes:
Even: 2 Powerclean (heavy)
Odd: 10 GHD sit ups
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