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October 4, 2014

WOD

For time

2 x 100M Double Dumbbell Farmer Carry 45/30lbs
20 Box Jump Overs 24/20″
4 x 100M Single Dumbbell Carry Anyhow 45/30lbs
20 Burpee Box Jump Overs 24/20″
6 x 100M Run
20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″

Workout notes:  The 100M shuttle run is from the door to the wall.  In this workout the shuttle runs descend in difficulty but increase in length.  The first round has you carrying two dumbbells farmer style but in the second round you are holding on to only one and you can carry it in any way that you see fit.  For the final round you’ll leave the dumbbells behind and complete the wall run 3 times before you get into the final movement.  For the double dumbbell burpee box step over you perform your push-up with the dumbbells and then pick them up and carry them over the box.  Do that 20 times and you are done with the workout!

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