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| The man, the myth, the legend: Jason Gadbury! |
3 Rounds:
Sled Drag 40m
4 CTB Pull-ups
7 Clapping Push-ups
10 OH Squats
Dynamic Warm-Up/Burg WU
Strength:
DE Bench: 9 x 3, 55% + bands (3 grips)
Pull-ups: 3 x 5 (add 5-10#)
Incline DB Bench: 2 x 10
MetCon: Open WOD #4
1 RFT or AMRAP 10:
60 Bar-Facing Burpees*
30 OH Squats: 120/65#
10 Muscle-Ups
*Facing your bar, do a burpee and jump over the bar (jump off both feet, land on both feet)
**If you can't finish within 10 mins, continue on and do at least 1 full round.
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m rest half completion time
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