Med-Ball

Objectives of Today’s Training

• Use your Fitness

Workout-1

Use your fitness

• Walk 7 miles
• Splitting Wood

or equivalent

Gym Alternative

100 reps

• Carry or roll med-ball 100ft (80/50)
• Lift to a 20″ box

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout