For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of: 10 wall-ball shots, 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: 10 wall-ball shots, 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: 10 wall-ball shots, 1 rope ascent
Post time to comments.
Rest a couple minutes between each effort.
For time:
Run, 800 m
100 Push-ups
Bear Crawl, 100 m
Run, 800 m
50 Handstand Push-ups
Handstand Walk, 50 m
Run, 800 m
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
Post total reps completed to comments.
10 RFT:
3 Handstand Push-ups
6 Deadlifts, 225 lbs
12 Pull-ups
24 Double Unders
