Medicine Ball Shuttle Sprint: From mats to gate and back. You will carry the 20lb med ball on the first run and work your way down the ladder as fast as you can. Your last sprint will be unweighted.
10 Deadlift sprawls 135/95
3 Rounds of
1 Prowler push 45's/25's
7 Pull-ups into 7 T2B (5 burpee penalty every time you come off the bar before the 14 total reps are completed to be done post wod).
*You can start at any station. There will be a running clock. Rest as needed between stations.
Posted on Sun, May 12, 2013