WOD:
“Brenton“
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. If you want to add a challenge without wearing a vest do Dumbbell Burpees and Dumbell Bear Crawls.
SCALES:
Gold
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Silver
Four rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Bronze
Three rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
WARMUP:
Row 500 meters moderate pace
MOBILITY OR SKILL WORK:
Mobility
Ankles, Shoulders, Wrist, and Hips
Skill Work
Dumbbell Burpees and Bear Crawls