Workout of the Day
For time:
500 m run
40 alternating dumbbell power snatches
500 m run
40 single arm overhead lunges
500 m run
40 alternating dumbbell power snatches
500 m run

Time cap: 25 minutes

Hold off on putting your equipment away until everyone finishes the workout; stick around to cheer on your neighbor!

Use a dumbbell weight that you’re comfortable holding onto for large sets today! You’re only on that dumbbell 3 times, but they’re pretty big chunks. Try to keep a strong pace on the 500 meter runs rather than using them as recovery periods.

standard: 35/20
rx: 50/35
sport: 50/35, 60 reps per round
metcon: 3×5:00 on, 2:00 off