Run, Press, Pull, KTE: 10.06.10

Warmup: PVC pipe and easy 1/4 mile run

WOD:

For Time:

Starts and finishes with 1/4 mile run - 1 mile total run distance

First three rounds are

1. 1/4 mile run, followed by 21/15/9 diminishing reps of

2. DB bench press 1/3 bodyweight total weight (ex 180lb person uses 2x30# DBs)

3. Pullups

4. Knees to Elbows

And finish with last 1/4 mile run for total of 1 mile run distance

Above is Gold level prescription.

Platinum uses 1/2 body weight for DB press

Silver uses dip station for dips instead of ring dips and jumping pullups

Bronze uses assisted dip and pullup machine

Dessert: 100 STDs- Seated Tossing DBs (formerly tossing Italian twists).