WOD
[A]”Gallant”
For time:
Run 1 mile with a 20lbs (14lbs) medicine ball
60 Burpee pull-ups
Run 800 meters with a 20lbs (14lbs) pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20lbs (14lbs) pound medicine ball
15 Burpee pull-ups

[COMPETITION TRAINING]
No extra training, rest & recover

Photo Credit: Wendy Swift

Gary rope climb_preview.jpeg