Workout of the Day
For time:
1,000 m run
80 alternating dumbbell power snatches
60 single arm overhead lunges
40 burpees to a target
200 double unders

Time cap: 25 minutes

We’re going to start calling the run left out of the garage doors and east to Cantrill and back on 2nd street 1,000 meters. It’s actually 960, so 1,000 isn’t totally precise, but it’s less of a slap in the face than saying it’s an 800.

Use a dumbbell that you’re comfortable sticking with for high volume. If the overhead position on the lunges is a no-go, pull the dumbbell down to the chest for goblet lunges. Pick a target for the burpees that is just outside your standing reach; you should have to jump, but not more than about an inch. For the double unders, scale the volume and difficulty to take no more than about 5 minutes fatigued (3 or 4 minutes fresh).

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 7×2:20 on, 0:40 off