3 Station Mayem

For Time:

Station 1

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.

20lb

16lb

14lb

12lb

8lb

4lb

Unweighted

Station 2:

3 Rounds

10 Deadlift sprawls 135/95

15 Push-ups

Station 3:

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.