All Levels WOD
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
Beginners WOD
3 Rounds for time:
Run 800m
20 Burpee Pull Ups (set bar height such that it is at halfway up your wrist with arm extended overhead)