Warm-up
200m Carry
10 Medball Thrusters
10 wallballs
Rope Prep:
J-cup/heel hook demo
Hang
Knee tucks
Tuck m’ latch
Accend
3.2.1.Go!
DVB (Time)
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
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
*Walk or run but make sure you ar moving the whole time on the carry.
**Every round of wallballs should be done unbroken.
***Climb as high as you can. If your unable to accend the rope isolate what is limiting you and work on it.