WOD - Friday, September 20, 2013

4 sets, start every 90 seconds
40' suicide/burpee course*

4 minutes 'rest.' - During the rest get in 12 Bulgarian split squats on each leg (65#/45# DBs)
video

4 sets, start every 90 seconds
40' suicide/burpee course*

*The suicide burpee course consists of the following: Run 10' and back to the start line, do 1 burpee. Run 20' and back to the start line and do 2 burpees. Run 30' and back to the start line and do 3 burpees. Run 40' and back to the start line and do 4 burpees. Whatever is left over of the 90 seconds is used as rest before the next set starts.