WOD:
Seven rounds for time of:
12 Over the Bumper Burpees (45# Bumper Plate)
12 Clapping Pushups
12 Wall Touches, alternate hands (16in. above finger tip of max overhead reach)
12 Ground to Shoulder Sandbag 75/50 (alternate shoulders each rep)
20 Situps
Post time to comments.
SCALES:
Gold
Six rounds for time of:
10 Over the Bumper Burpees (45# Bumper Plate)
10 Clapping Pushups
10 Wall Touches, alternate hands (16in. above finger tip of max overhead reach)
10 Ground to Shoulder Sandbag 75/50 (alternate shoulders each rep)
20 Situps
Silver
Five rounds for time of:
8 Over the Bumper Burpees (25# Bumper Plate)
8 Inclined Clapping Pushups
8 Wall Touches, alternate hands (12in. above finger tip of max overhead reach)
8 Ground to Shoulder Sandbag 50/35 (alternate shoulders each rep)
15 Situps
Bronze
Five rounds for time of:
8 Over the Bumper Burpees (10# Bumper Plate)
8 Inclined Clapping Pushups (on GHD machine or wall)
8 Wall Touches, alternate hands (6in. above finger tip of max overhead reach)
8 Ground to Shoulder Dumbbell 35/25 (alternate shoulders each rep)
10 Situps
WARMUP:
400 meter run
-then-
Then perform 2 rounds of 3 of each movement