WOD:
“Tumilson”
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts @ 50/40
*25 min cutoff
WOD Demo with Jonathan Glancy – video [wmv] [mov] [HD mov]
SCALES:
Gold
No scales
Silver
7 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts @ 40/30
Bronze
6 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts @ 30/20
WARMUP:
Dynamic Drills
SKILL WORK OR SQUAT CYCLE