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WOD

“Pay Dirt” RUN DB BURP (Time)

“Pay Dirt”

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees

25 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-4 rounds, light DB
DESCRIPTION

We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes

DOUBLE DUMBBELL BURPEE

The double dumbbell burpee flows like this:

Hit your chest to the ground between the dumbbells

Jump or step your feet to inside of the dumbbells

Deadlift the weight to full extension

Repeat for 9 total reps each round

Let’s choose weights that allow you to clear this station in right around 1 minute

It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee

This makes it easier to return them to the correct spot when transitioning to the next rep

ROWING VERSION

“Pay Dirt” ROW DB BURP (Time)

“Pay Dirt”

10 Rounds:

250m Row

9 Double Dumbbell Burpees

25 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-4 rounds, light DB