10/17/2023 – For Time WOD – Double Dumbbell Run

Tips and Instructions for completing this WOD

1. Pace – Don’t start as fast as you can, this is a long workout with a heavy stamina element.
2. Time – If you complete the first round in less than 04:00min – 04:10min or less you are in a good pace/
3. Rounds – take a rest between rounds, but try to split each round at 05:00, this will make you finish the workout in less than 30min
4. Expected times – Beginner 31:00-34:00 | Intermediate 28:00-31:00 | Advanced -28:00

The exercises you’d make:

Double Dumbbell Front Squat

Burpee

Double Dumbbell Hang Power Cleans

Situps

Single Arm Dumbbell Snatch