Wednesday 9.28.16 WOD

Monster Mash!

WOD

Partner Up, or complete Solo
“DVB”
For time:
Run 1 mile with a 20/14 medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20/14 medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20/14 medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

**Partner Up or complete solo. Partners run together and swith carrying MB
**Strict 35min time cap. Score time + 1sec of every remaining rep counting only wall balls and rope climbs, DO NOT count the run as a rep

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

To learn more about DVB click here

$ Out

Quad and calf recovery with Coach

 

By | 2016-10-20T15:13:20-04:00 September 27th, 2016|WOD|Comments Off on Wednesday 9.28.16 WOD