Summer Programming: Day 47 (46 was rest)

We've done a good amount of running recently. Should prepare you for today's twist.

WOD

Strength

Thruster

5-3-1

MetCon

Tabata Mash-up: Running and KB snatch.

For those of you who haven't done tabata or don't understand the mash up:

Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. A mash-up will be 16 rounds of 20 seconds of work and 10 seconds of rest while alternating exercises.

Today you will run as far as you can while carrying the kettlebell in 20 seconds, rest 10 seconds, do as many right arm kettlebell snatches as you can in 20 seconds, rest 10 seconds, run again, rest 10 seconds, and then do left arm. That will complete 4 rounds of the mash-up and you will keep going until you have done each 8 times (4 rounds of snatch with each arm, 8 run).

Your score will be total distance and number of reps. This will be easiest on a track. Post score to comments.

A little help with the KB snatch:

http://www.youtube.com/watch?v=6Ubc4uJdyB8

Can't help with the running.

*I (Drew) am out of town this weekend. If you wish to workout at the gym, get in contact with Seth (807-7065). If you get permission to go in without him, be safe and make sure it's not by yourself.