WOD:

**Scale Accordingly today, there will be many modifications for this! Please see entire post for options/modifications. Discuss with coach as needed as well.  

#DVB (Strict 45min Cap) For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

Run 800 meters with a 20-lb. MB

Then, 4 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

Run 400 meters with a 20-lb. MB

Then, 2 rounds of:
10 wall-ball shots
4 Pullups/Ring Rows or 1 rope ascent

***If wanting to go individual but still need to scale, you can scale the run to half the distance and run will with ball for half of that distance and without for other half. 

Partner Option:

Team “DVB”

Teams of 2:
Run 1 Mile together with a single Medicine Ball (20/14) *Ball can be passed back and forth on the run

Into 8 Rounds: Split Reps accordingly
20 Wallballs (20/14), 10 Pullups or Ring Rows

Directly into…

Run 800m together with a single Medicine Ball (20/14)
Into 4 Rounds:
20 Wallballs (20/14), 10 Pullups or Ring Rows

Directly into…

Run 400m together with a single Medicine Ball (20/14)
Into 2 Rounds:
20 Wallballs (20/14), 10 Pullups or Ring Rows