wednesday, october 10 - del

Rx -
For Time:
25 Burpees
400 m run with medicine ball, 20/14# 
25 Weighted pull-ups, 20/15#
400 m run with medicine ball, 20/14# 
25 Handstand push-ups
400 m run with medicine ball, 20/14# 
25 Chest-to-bar pull-ups
400 m run with medicine ball, 20/14# 
25 Burpees

Competition -
For Time:
20 Burpees
400 m run with medicine ball, 20/14# 
20 Weighted pull-ups, 15/10#
400 m run with medicine ball, 20/14# 
20 Handstand push-ups
400 m run with medicine ball, 20/14# 
20 Chest-to-bar pull-ups
400 m run with medicine ball, 20/14# 
20 Burpees

Performance -
For Time:
20 Burpees
400 m run with medicine ball, 14/10# 
20 Pull-ups, unassisted
400 m run with medicine ball, 14/10# 
20 Dumbbell Press, HEAVY
400 m run with medicine ball, 14/10# 
20 Pull-ups, unassisted
400 m run with medicine ball, 14/10# 
20 Burpees

Fitness -
For Time:
15 Burpees
400 m run with medicine ball, 10/6# 
15 Ring Rows or assisted Pull-ups
400 m run with medicine ball, 10/6# 
15 Push-ups
400 m run with medicine ball, 10/6# 
15 Ring Rows or assisted Pull-ups
400 m run with medicine ball, 10/6# 
15 Burpees

Basics -
For 10 minutes, complete as many rounds as possible of:
5 Pullups
10 Pushups
15 Squats