CrossFit WOD 10/4/19

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.

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    Goblet Squats

    Goblet Squat Thruster

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    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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