Workout:
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
The Single arm Devil’s press is the same as the Devil’s press with a single arm snatch.
Focus on setting your back flat and bracing before you snatch the DB.
Do not just jump forward from the burpee and pay no attention to bracing.
You are going right into the Burpee Box jumps after the Devil’s press. The jump overs are just that, not get overs.
If you are able to jump over the box, please do so.
Get through the round quickly. There will be plenty of rest.