Pick your progression (both amount to the same distance and reps)
400m Run
50 Wall Ball
50 Pull-Ups
50 GHD or KTE
800m Run
30 Wall Ball
30 Pull-Ups
30 GHD or KTE
1,600m Run
20 Wall Ball
20 Pull-Ups
20 GHD or KTE
|
5 Rounds
Run *
20 Wall Ball
20 Pull-Ups
|
New Hero WOD from HQ:
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For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
I remember Dave posted the King Kong video a few years ago, that guy's strong! I'll get there on time tomorrow, this is going to take a while.
ReplyDeleteBrian and I chose Option 1, took around 33-34 min. Good w/o, definitely a keeper!
ReplyDeleteThink I'm going to start using the Mitch method on these WOD's, I'm tired of being DFL!
ReplyDeleteI chose option 2 with the rest of the group.....47 minutes.....if I didn't cut that corner in the parking lot I would have come in DFL. Great WOD to start the weekend
ReplyDelete