**WOD**
“Run, Carry, Jump”
3 Rounds for time:
400 meter Run
200 meter Dumbbell front rack carry
10 Burpees to target
**STIMULUS**
Duration: Medium (8-13 minutes)
Volume: Low (30 reps, 1500m)
Loading: Light and bodyweight
*White Board Chat:*
We are looking to be finished with this little ditty in under 13 minutes today. Our 400m runs should be fast relative to our ability (you can also row 500m or bike 800m if you have them) and take under 2 minutes each round. The 200m dumbbell front rack carry could be performed with a kettlebell as well if you want, but it should be pretty quick and take us under :90 to complete as we are only using one dumbbell. However, if you want to use two, dial the distance to 100m. Lastly, the burpees to target should be taking us under :40 per round to complete. Hammer down on this one!
*Modifications*
NO EQUIPMENT?:
3 Rounds for time:
400m Run
100m Walking lunge
10 Burpees to target
1. 400m run
-If running 400m will take us over 2 minutes consistently to finish, run 200m
-If we have an injury or limitation that prevents us from running, either row 500m, or bike 800m if you have access to them
2. Dumbbell front rack carry
-If we have an injury or limitation that prevents us from using one arm, only use the good arm
3. Burpees to target
-If we have an injury or limitation that prevents us from going all the way to the ground on the burpee, just go to the top of the push up
-If we have an injury or limitation that prevents us from jumping, just step up to standing