WOD

Two rounds of three minutes on each station *

Rope climbs
400M Run
Two arm dumbbell burpee deadlifts 50/35 lb
400M Run

* 1 Minute rest between each round

Workout notes

We’ll be using an interval timer for today’s workout for a total of 32 minutes including your rest periods.  For the rope climbs and burpees you will have three minutes to complete as many reps as possible.  On the even rounds you’ll run the 400M course as fast as possible. Ideally you would treat the runs as sprints and end up with some additional rest time in each of those intervals.  Make sure to scale the run distance to a length you can guarantee you’ll get back to the box with some time left over before the one minute transition if needed.  You will have two scores for this workout. Keep track of the total number of rope climbs and burpee deadlifts as well as the total time it takes you to run all four running pieces.  For example, if you completed ten rope climbs, fifty burpees and ran each 400 in two minutes your scores would be.  60 and 8:00.