WOD:
“Del”
For Time:
25 Burpees
Run 400 meters with a (20/14) pound medicine ball
25 Weighted pull-ups with a (20/10) pound dumbbell
Run 400 meters with a (20/14) pound medicine ball
25 Handstand push-ups
Run 400 meters with a (20/14) pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a (20/14) pound medicine ball
25 Burpees
SCALES:
Gold
For Time:
20 Burpees
Run 400 meters with a (20/14) pound medicine ball
20 Dead hang pull-ups
Run 400 meters with a (20/14) pound medicine ball
20 Handstand push-ups
Run 400 meters with a (20/14) pound medicine ball
20 Chest-to-bar pull-ups
Run 400 meters with a (20/14) pound medicine ball
20 Burpees
Silver
For Time:
15 Burpees
Run 400 meters with a (14/10) pound medicine ball
15 Dead-hang pull-ups
Run 400 meters with a (14/10) pound medicine ball
15 Handstand push-ups (on bench or GHD)
Run 400 meters with a (14/10) pound medicine ball
15 Chest-to-bar pull-ups (band assisted)
Run 400 meters with a (14/10) pound medicine ball
15 Burpees
Bronze
For Time:
10 Burpees
Run 200 meters with a (8/6) pound medicine ball
10 Dead-hang pull-ups (band assisted)
Run 200 meters with a (8/6) pound medicine ball
10 Handstand push-ups (on bench or GHD)
Run 200 meters with a (8/6) pound medicine ball
10 Chest-to-bar pull-ups (band assisted)
Run 200 meters with a (8/6) pound medicine ball
10 Burpees
WARMUP:
Dynamic Warmup