8-25-18

Hero WOD:
Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
*Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.
 

JonMichael WeigelComment