Wednesday 8/31/16

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

DVB (Time)

“DVB”

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. MB

Then, 4 rounds of:

10 wall-ball shots

1 rope ascent

Run 400 meters with a 20-lb. MB

Then, 2 rounds of:

10 wall-ball shots

1 rope ascent
If no rope climb then 4 strict pull ups