Monday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

no warm-up….go right into mobility and dynamics.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

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
C3:

For time:

Run 1 mile with a 20-lb./14-lb.* medicine ball

6 rounds of:

10 wall-ball shots

1 rope ascent

Run 800 meters with a 20-lb./14-lb.* medicine ball

3 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb./14-lb.* medicine ball

1 rounds of:

10 wall-ball shots

1 rope ascent

*scale further if needed.

C4:

For time:

Run 400 meters with a 14-lb./10-lb.* medicine ball

8 rounds of:

5 wall-ball shots

2 rope knee-ups

Run 400 meters with a 14-lb./10-lb.* medicine ball

4 rounds of:

5 wall-ball shots

2 rope knee-ups

Run 200 meters with a 14-lb./10-lb.* medicine ball

2 rounds of:

5 wall-ball shots

2 rope knee-ups